Mediterranean Baked Fish with Olives, Tomatoes & Herbs

Created on July 25th, 2025 at 10:09 am

Mediterranean Baked Fish

Light, fresh, and full of coastal charm, this Mediterranean Baked Fish captures the spirit of sun-drenched shores in every bite. A simple weeknight dinner that feels like a seaside escape 🌊🍋

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⏱️ Time Breakdown:

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4

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📝 Ingredients List:

• 1.5 lbs white fish fillets (cod, halibut, or tilapia)
• 2 tablespoons olive oil
• 1 medium red onion, sliced
• 3 garlic cloves, minced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1/3 cup pitted Kalamata olives, halved
• 1 tablespoon capers (optional)
• Juice of 1 lemon
• Zest of 1 lemon
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Lemon wedges, for serving

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👩‍🍳 Step-by-Step Instructions:

Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Lightly grease a baking dish with a touch of olive oil.

Step 2: Prepare the Veggie Bed
In a bowl, combine red onion, bell peppers, cherry tomatoes, garlic, olives, and capers. Drizzle with olive oil and season with oregano, paprika, salt, and pepper. Toss well.

Step 3: Add the Fish
Spread the veggies in the baking dish. Lay the fish fillets on top. Squeeze lemon juice over the fillets and sprinkle with lemon zest, salt, and pepper.

Step 4: Bake to Perfection
Bake uncovered for 20–25 minutes, until the fish flakes easily and veggies are tender and caramelized.

Step 5: Garnish and Serve
Top with chopped parsley and serve with lemon wedges. 🐟✨ This dish pairs wonderfully with rice, quinoa, or warm crusty bread.

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💡 Pro Tips:

• Storage: Leftovers keep well in an airtight container in the fridge for up to 2 days. Reheat gently to avoid drying out the fish.
• Substitutions: No olives? Try artichoke hearts or sun-dried tomatoes for a different Mediterranean twist.
• Meal Prep Friendly: Chop veggies ahead of time and store in the fridge — ready to toss and bake!
• Serving Idea: Serve over herbed couscous or creamy polenta for a heartier meal.

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📊 Nutrition Info Table + Disclaimer:

Serving Size	Calories	Protein	Carbs	Fat	Fiber	Sugar
1 plate	420	36g	18g	22g	4g	6g

Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.