If you’re craving a dish that brings the vibrant, sun-kissed flavors of the coast right to your kitchen, this Easy Mediterranean Baked Fish Recipe is exactly what you need. Imagine tender fish fillets infused with fragrant herbs, nestled among juicy cherry tomatoes, zesty olives, and fresh vegetables, all gently roasted to perfection. It’s a simple yet stunning meal that feels elegant but comes together with ease, perfect for a weeknight dinner or impressing guests without stress.
Ingredients You’ll Need
These ingredients are straightforward but each plays an important role in delivering the bright, layered flavors and delightful textures that make this dish shine. From the fresh herbs that perfume the fish to the colorful veggies that add freshness and body, every element is essential.
- Fish fillets (cod, tilapia, or halibut): These mild, flaky white fish varieties hold up beautifully to baking and soak up herbs and seasoning.
- Fresh thyme (6 sprigs, chopped): Adds a subtle earthy aroma that perfectly complements seafood.
- Fresh rosemary (3 sprigs, chopped): Brings woodsy, fragrant notes enriching the baked fish flavors.
- Dried oregano (1 teaspoon): A classic Mediterranean herb that offers a hint of warmth and spice.
- Parsley (2 teaspoons, chopped or dried): Adds fresh, bright herbaceousness that balances richer flavors.
- Cherry tomatoes (1 cup, halved): Burst with natural sweetness and juiciness, contributing vibrant color.
- Olives (½ cup, pitted): Provide a salty punch and a pleasant briny contrast.
- Onion (1 medium, diced): Offers mild sweetness and texture, caramelizing slightly as it bakes.
- Zucchini (1, diced): Adds light, crisp freshness and a lovely tender bite.
- Olive oil: Essential for coating the fish and veggies, imparting richness and aiding roasting.
- Salt and pepper to taste: Basic seasonings that lift all the flavors perfectly.
How to Make Easy Mediterranean Baked Fish Recipe
Step 1: Prepare the Oven and Fish
Preheat your oven to 375°F (190°C) so it’s ready to create that perfect roasting environment. Place the fish fillets gently in a baking dish, making sure they’re spaced comfortably to allow even cooking and flavor infusion.
Step 2: Season with Herbs and Arrange the Vegetables
Sprinkle the chopped thyme, rosemary, dried oregano, and parsley evenly over the fish fillets. These fresh and dried herbs will deeply flavor every bite. Then, arrange the halved cherry tomatoes, pitted olives, diced onion, and zucchini around the fish in the dish, creating a colorful and aromatic bed for your meal.
Step 3: Add Olive Oil and Season
Drizzle a generous amount of olive oil over the fish and vegetables. This not only adds lush richness but helps everything roast up beautifully without drying. Season with salt and pepper according to your taste preferences, keeping in mind the olives already add a pleasant saltiness.
Step 4: Bake to Perfection
Place the baking dish in the oven and bake for 20-25 minutes. You’re looking for the fish to be cooked through and flake easily with a fork, while the vegetables soften and meld together. As it roasts, your kitchen will fill with those inviting Mediterranean aromas that promise deliciousness.
How to Serve Easy Mediterranean Baked Fish Recipe
Garnishes
Fresh parsley makes the perfect garnish, bringing a bright pop of green and a fresh herbal lift to the warm dish. Consider adding a squeeze of lemon juice or a few lemon wedges on the side for an extra zing that jazzes up every bite.
Side Dishes
This dish pairs wonderfully with light, simple sides like fluffy couscous, herbed rice, or a crisp green salad. The idea is to complement the rich, savory baked fish and vegetables without overpowering those delicate Mediterranean notes.
Creative Ways to Present
Serve the fish and veggies family-style on a rustic platter, scattered with additional fresh herbs for an inviting, homey feel. Alternatively, plate each portion individually with a drizzle of extra virgin olive oil and a sprinkle of smoked paprika to add a subtle smoky contrast and a splash of color.
Make Ahead and Storage
Storing Leftovers
Place any leftover baked fish and vegetables in an airtight container and refrigerate within two hours of cooking. They will stay fresh for up to 2 days, making it a great option for next-day lunches or a quick dinner fix.
Freezing
Because the fish is delicate, freezing the leftovers is possible but best done if you separate the fish from the vegetables. Store them in freezer-safe containers or freezer bags, and consume within one month for optimal flavor and texture.
Reheating
Reheat leftovers gently in a low oven (around 300°F/150°C) to avoid drying out the fish, or warm them carefully in a microwave using short bursts. Adding a drizzle of olive oil or a splash of water before reheating helps maintain moisture and tenderness.
FAQs
Can I use other types of fish for this recipe?
Absolutely! While cod, tilapia, and halibut are recommended for their texture and mild flavor, you can try other white fish like snapper or sea bass as long as they are firm enough to bake without falling apart.
Are there vegetarian alternatives for this dish?
Yes! You can substitute the fish with hearty vegetables like eggplant slices or large portobello mushrooms. The same herb and vegetable roast will work beautifully to create a vibrant Mediterranean vegetable bake.
How can I make this dish spicier?
To add some heat, sprinkle a pinch of red chili flakes over the fish and vegetables before baking. You could also add a diced chili pepper along with the onion for an extra spicy kick.
Is this recipe suitable for meal prepping?
Definitely. The Easy Mediterranean Baked Fish Recipe is great for meal prep since the flavors develop even more after sitting overnight. Just be sure to store the fish and veggies separately if freezing for best quality.
Can I use dried herbs instead of fresh ones?
You can swap all fresh herbs for dried, but reduce the quantities slightly as dried herbs are more concentrated. For instance, use about one-third to one-half of the amount listed for fresh herbs to avoid overpowering the dish.
Final Thoughts
There’s something truly comforting about this Easy Mediterranean Baked Fish Recipe that makes it a favorite in my kitchen. It’s simple, bright, and endlessly satisfying with fresh herbs and wholesome ingredients coming together in perfect harmony. I encourage you to give it a try the next time you want an effortless meal bursting with Mediterranean sunshine!
Print
Easy Mediterranean Baked Fish Recipe
- Total Time: 35 minutes
- Yield: 2 servings 1x
- Diet: Low Fat
Description
This Easy Mediterranean Baked Fish recipe features tender white fish fillets baked with aromatic herbs, fresh vegetables, olives, and a drizzle of olive oil, creating a flavorful and healthy dish perfect for a quick weeknight dinner.
Ingredients
Fish
- 2 fish fillets (cod, tilapia, or halibut)
Herbs and Seasonings
- 6 sprigs fresh thyme, chopped
- 3 sprigs fresh rosemary, chopped
- 1 teaspoon dried oregano
- 2 teaspoons parsley, chopped or dried
- Salt and pepper to taste
Vegetables and Extras
- 1 cup cherry tomatoes, halved
- ½ cup olives, pitted
- 1 medium onion, diced
- 1 zucchini, diced
- Olive oil (to drizzle)
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C) to prepare for baking the fish evenly.
- Prepare the Fish: Place the fish fillets in a baking dish, ensuring they are spaced evenly for even cooking.
- Add Herbs: Sprinkle the chopped fresh thyme, rosemary, dried oregano, and parsley over the fish fillets to infuse Mediterranean flavors.
- Add Vegetables: Arrange the cherry tomatoes, pitted olives, diced onion, and zucchini around the fish in the baking dish to create a colorful and flavorful bed.
- Season and Oil: Drizzle olive oil over the fish and vegetables, then season with salt and pepper according to your taste preference.
- Bake: Place the baking dish in the preheated oven and bake for 20-25 minutes or until the fish is cooked through and flakes easily with a fork.
- Serve: Remove from the oven, garnish with additional parsley if desired, and serve hot for a delightful Mediterranean meal.
Notes
- Choose firm white fish such as cod, tilapia, or halibut for best results.
- Fresh herbs impart the best flavor, but dried herbs can be used if fresh are unavailable.
- Adjust baking time depending on the thickness of the fish fillets.
- Serve with crusty bread or a side of couscous for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
