I make this Baked White Fish Recipe, Mediterranean-Style when I want something light, fresh, and full of vibrant flavor. Tender white fish fillets bake in a fragrant mixture of olive oil, garlic, lemon, and herbs, often surrounded by juicy tomatoes and briny olives. It’s simple, wholesome, and perfect for a satisfying yet healthy meal.
Why You’ll Love This Recipe
I love how clean and bright the flavors are in this dish. The lemon and herbs enhance the natural sweetness of the fish, while the tomatoes and olives add depth and a subtle tang.
I also appreciate how quickly it comes together. With just a handful of ingredients and minimal prep, I can have a beautiful Mediterranean-inspired dinner ready in under 30 minutes. It’s perfect for both weeknights and casual entertaining.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
4 white fish fillets (such as cod, halibut, or tilapia)
3 tablespoons olive oil
3 cloves garlic, minced
juice of 1 lemon
1 teaspoon lemon zest
1 cup cherry tomatoes, halved
1/3 cup Kalamata olives, sliced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons fresh parsley, chopped
Directions
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I preheat the oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
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I arrange the fish fillets in the baking dish in a single layer.
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In a small bowl, I whisk together the olive oil, minced garlic, lemon juice, lemon zest, oregano, thyme, salt, and black pepper.
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I pour the mixture evenly over the fish.
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I scatter the cherry tomatoes and sliced olives around and over the fillets.
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I bake for 15–20 minutes, depending on the thickness of the fish, until it flakes easily with a fork.
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I remove it from the oven and sprinkle fresh parsley over the top before serving.
Servings and Timing
Servings: 4 servings
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Variations
I sometimes add thinly sliced red onions or capers for extra Mediterranean flavor. If I want a bit of warmth, I sprinkle a pinch of red pepper flakes over the fish before baking.
I also enjoy layering thin slices of zucchini or bell peppers under the fish for a built-in vegetable side. For a richer finish, I crumble a little feta cheese on top just before serving.
Storage/Reheating
I store leftovers in an airtight container in the refrigerator for up to 3 days.
When reheating, I warm the fish gently in a 300°F (150°C) oven for about 8–10 minutes to avoid drying it out. I can also microwave it in short intervals, though I prefer the oven for better texture.
I don’t typically freeze cooked white fish, as the texture can change after thawing.
FAQs
What type of white fish works best?
I like using cod, halibut, or tilapia because they’re mild and flaky, but any firm white fish works well.
How do I know when the fish is done?
I check that it flakes easily with a fork and looks opaque throughout.
Can I make this dish ahead of time?
I prefer baking it fresh, but I can prepare the marinade and chop the vegetables ahead to save time.
Is this recipe healthy?
I find it to be light and balanced, especially when served with vegetables or a simple salad.
What can I serve with this fish?
I enjoy pairing it with rice, couscous, roasted potatoes, or a crisp green salad.
Conclusion
I find this Baked White Fish Recipe, Mediterranean-Style to be a simple yet elegant way to enjoy fresh, wholesome flavors. The combination of lemon, herbs, tomatoes, and olives creates a bright and satisfying dish every time. Whenever I want a light and flavorful meal with minimal effort, I turn to this recipe.
Print
Baked White Fish Recipe, Mediterranean-Style
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Description
A light and vibrant Mediterranean-Style Baked White Fish featuring tender fillets baked with olive oil, garlic, lemon, herbs, juicy tomatoes, and briny olives. This wholesome dish is fresh, flavorful, and ready in just 30 minutes.
Ingredients
- 4 white fish fillets (such as cod, halibut, or tilapia)
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- Juice of 1 lemon
- 1 teaspoon lemon zest
- 1 cup cherry tomatoes, halved
- 1/3 cup Kalamata olives, sliced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
- Preheat oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
- Arrange fish fillets in a single layer in the prepared baking dish.
- In a small bowl, whisk together olive oil, garlic, lemon juice, lemon zest, oregano, thyme, salt, and black pepper.
- Pour the mixture evenly over the fish.
- Scatter cherry tomatoes and sliced olives around and over the fillets.
- Bake for 15–20 minutes, until the fish flakes easily with a fork and is opaque throughout.
- Sprinkle with fresh parsley before serving.
Notes
- Add red onion, capers, or red pepper flakes for extra flavor.
- Layer zucchini or bell peppers under the fish for added vegetables.
- Crumbled feta can be added just before serving for richness.
- Store leftovers in the refrigerator for up to 3 days.
- Reheat gently in the oven to prevent drying out.
Nutrition
- Serving Size: 1 fillet
- Calories: 320 kcal
- Sugar: 3 g
- Sodium: 620 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 1 g
- Protein: 30 g
- Cholesterol: 75 mg
