Discover the ultimate Easy Mediterranean Baked Fish Recipe, perfect for weeknight dinners or special occasions. This dish combines tender, flaky fish with vibrant Mediterranean vegetables, fresh herbs, and a hint of zesty olive oil for a nutritious, restaurant-quality meal at home. Bursting with flavor yet incredibly simple to prepare, this Mediterranean-inspired recipe is ideal for anyone looking to enjoy healthy, hassle-free cooking without compromising taste.
Thank you for reading this post, don't forget to subscribe!From the aromatic blend of rosemary, thyme, and oregano to the sweet cherry tomatoes and briny olives, each bite delivers a perfect balance of freshness and savoriness. Whether you’re a seasoned home cook or just starting, this Easy Mediterranean Baked Fish Recipe guarantees a rewarding cooking experience that will impress your family and friends.
Why You’ll Love This Easy Mediterranean Baked Fish Recipe
Quick and Simple – Ready in just 30 minutes, perfect for busy weeknights.
Healthy and Nutrient-Dense – Packed with lean protein, antioxidants, and heart-healthy olive oil.
Flavor Explosion – Fresh herbs and Mediterranean vegetables create bold, irresistible flavors.
Budget-Friendly – Minimal ingredients, maximum taste.
Versatile for Any Fish – Works with cod, tilapia, halibut, or any firm white fish.
Low-Carb & Gluten-Free – Ideal for keto, paleo, or clean eating diets.
Family-Friendly – Mild yet flavorful, suitable for kids and picky eaters.
Meal Prep Friendly – Perfect for batch cooking and easy lunches throughout the week.
Ingredients for Easy Mediterranean Baked Fish Recipe
Fish and Herbs
2 fish fillets (cod, tilapia, or halibut) – choose fresh, firm fillets for optimal texture
6 sprigs fresh thyme, chopped – adds aromatic depth
3 sprigs fresh rosemary, chopped – enhances Mediterranean flavors
1 teaspoon dried oregano – classic herb for Mediterranean cuisine
2 teaspoons parsley, chopped or dried – for freshness and color
Vegetables and Extras
1 cup cherry tomatoes, halved – provides sweetness and acidity
½ cup olives, pitted – briny contrast for rich flavor
1 medium onion, diced – adds savory sweetness
1 zucchini, diced – absorbs herb flavors and adds texture
Seasoning and Oil
Olive oil (to drizzle) – healthy fat that enhances flavor and prevents sticking
Salt and pepper to taste – balance and highlight flavors
Pro Tip: You can substitute zucchini with bell peppers or eggplant for a different vegetable profile.
How to Make Easy Mediterranean Baked Fish Recipe
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C) to ensure even cooking. Proper preheating is key to achieving tender, flaky fish without overcooking.
Step 2: Prepare the Fish
Place the fish fillets in a lightly greased baking dish. Make sure the fillets lay flat and have space around them for even heat distribution.
Step 3: Add Fresh Herbs
Sprinkle the chopped thyme, rosemary, oregano, and parsley evenly over the fillets. Fresh herbs release essential oils during baking, infusing the fish with aromatic Mediterranean flavors.
Step 4: Add Vegetables
Arrange cherry tomatoes, olives, onion, and zucchini around the fish. This not only adds color but also creates a natural “vegetable bed” that steams the fish gently, keeping it moist.
Step 5: Season and Drizzle
Drizzle olive oil over both fish and vegetables. Add salt and freshly ground black pepper. Olive oil protects the fish from drying out and enhances flavor while baking.
Step 6: Bake to Perfection
Bake the fish in the preheated oven for 20–25 minutes, or until the fish flakes easily with a fork and the vegetables are tender. Cooking time may vary depending on the thickness of your fillets.
Step 7: Serve and Garnish
Remove the fish from the oven and serve immediately. Garnish with extra parsley or a squeeze of fresh lemon juice for added brightness.
Pro Tips for Perfect Mediterranean Baked Fish
How to Prevent Fish from Drying Out?
Use a moderate oven temperature (375°F/190°C) and do not overbake. Drizzling olive oil and layering vegetables under the fish helps retain moisture.
Can I Use Frozen Fish Fillets?
Yes! Thaw completely in the refrigerator overnight. Pat dry to remove excess moisture to avoid soggy vegetables.
What’s the Best Herb Combination for Mediterranean Fish?
A blend of thyme, rosemary, oregano, and parsley provides the classic Mediterranean aroma. Fresh herbs are preferred, but dried herbs can be used in a pinch.
Best Ways to Serve Easy Mediterranean Baked Fish Recipe
Pair with quinoa, couscous, or brown rice for a complete meal.
Serve alongside Greek salad for extra freshness.
Top with feta cheese or a drizzle of balsamic glaze for bold flavor.
Use leftovers in Mediterranean fish wraps with hummus and arugula.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 26 g |
| Fat | 14 g |
| Carbohydrates | 8 g |
| Fiber | 3 g |
| Sodium | 420 mg |
Storage & Leftovers
Refrigerator: Store baked fish in an airtight container for up to 2 days.
Freezer: Freeze portions individually for up to 1 month. Thaw overnight in the fridge.
Reheating: Reheat gently in a 325°F (165°C) oven for 10–12 minutes to prevent overcooking.
FAQs
Can I Make This Recipe Gluten-Free?
Absolutely. This Easy Mediterranean Baked Fish Recipe is naturally gluten-free. Ensure any seasoning blends or toppings are also gluten-free.
How Long Does It Take to Bake Fish?
For fillets, 20–25 minutes is perfect at 375°F (190°C). Thicker pieces may require up to 30 minutes.
Can I Add Other Vegetables?
Yes! Bell peppers, eggplant, asparagus, or spinach are excellent options. Adjust cooking times for denser vegetables.
Is This Recipe Suitable for Meal Prep?
Yes. Cooked fish can be portioned into containers with roasted vegetables and stored in the fridge for up to 2 days.
Variations of Easy Mediterranean Baked Fish Recipe
Spicy Mediterranean Fish: Add red pepper flakes or harissa paste.
Lemon Garlic Variation: Marinate fish in lemon juice and garlic for 10 minutes before baking.
Herb-Butter Mediterranean Fish: Replace olive oil with a mixture of melted butter and herbs.
Low-Sodium Option: Use unsalted olives and reduce added salt.
Sheet Pan Meal: Bake fish and vegetables together on a single pan for faster cleanup.
Conclusion
This Easy Mediterranean Baked Fish Recipe is your go-to solution for healthy, flavorful, and fuss-free dinners. With tender fish, vibrant vegetables, and aromatic herbs, it transforms any meal into a Mediterranean feast. Try it tonight and experience the perfect balance of taste, nutrition, and simplicity.