🐟 Easy Mediterranean Baked Fish
A vibrant, healthy, one-pan fish dinner loaded with Mediterranean vegetables and bright flavors!
📝 Description
This Easy Mediterranean Baked Fish is a light, flavorful, and nutritious dish cooked entirely on one sheet pan. Tender white fish is baked with zucchini, cherry tomatoes, red onion, olives, olive oil, garlic, and lemon — creating a beautifully balanced meal with rich Mediterranean flair. The juices from the fish blend with the vegetables to form a naturally delicious, zesty sauce. Ready in under 30 minutes, this recipe is perfect for weeknights, healthy eating, or elegant entertaining.
🍽️ Full Recipe
Ingredients
Main Ingredients
- 2 white fish fillets (cod, haddock, tilapia, halibut, or sea bass — about 1 lb / 450 g total)
- 1 zucchini, diced
- 1 cup cherry tomatoes, whole or halved
- ½ red onion, chopped
- ½ cup green or kalamata olives, pitted
- 2 tbsp olive oil (plus extra for drizzling)
- 1 tbsp lemon juice (freshly squeezed)
- 1 tsp garlic powder or 2 fresh garlic cloves, minced
- ½ tsp paprika
- ½ tsp dried oregano
- Salt & black pepper to taste
- Optional garnish: fresh parsley or basil, lemon wedges
👩🍳 Instructions
1. Prep the Oven
Preheat oven to 400°F (200°C).
2. Prepare the Vegetables
In a bowl, toss zucchini, tomatoes, red onion, olives, olive oil, garlic, oregano, paprika, salt, and pepper.
Spread the vegetables evenly on a baking dish or sheet pan.
3. Add the Fish
Place fish fillets on top of the veggies.
Drizzle lightly with olive oil and lemon juice.
Season with salt, pepper, and a little extra paprika or oregano if desired.
4. Bake
Bake for 15–20 minutes, depending on fish thickness, until fish flakes easily with a fork.
5. Serve
Top with fresh herbs and extra lemon if desired. Serve warm.
🥄 Notes
- Thin fillets like tilapia cook faster — check at 12–15 minutes.
- You can add more veggies like bell peppers, spinach, mushrooms, or artichokes.
- For a stronger lemon flavor, add lemon zest before baking.
- Don’t overbake; white fish dries quickly.
💡 Tips
- Add a splash of white wine for restaurant-style flavor.
- Spread vegetables in a single layer for even roasting.
- For a golden finish, broil the top for 2 minutes after baking.
- Want it spicy? Add red pepper flakes or harissa.
🍽️ Servings
Serves 2–3
🔢 Nutritional Info (Per Serving, Approx.)
- Calories: 260–320 kcal
- Protein: 28–32 g
- Carbs: 7–10 g
- Fat: 12–15 g
- Fiber: 2–3 g
- Sodium: varies based on olives & seasoning
🌟 Benefits
- High in lean protein
- Low-carb, low-calorie, heart-healthy meal
- Mediterranean ingredients offer antioxidants and healthy fats
- One-pan recipe = minimal cleanup
- Perfect for weight loss or clean eating
- Naturally gluten-free and dairy-free
❓ Q&A
Q: Can I use frozen fish?
Yes — thaw fully and pat dry to avoid extra moisture.
Q: Can I use salmon instead of white fish?
Absolutely! Add 3–5 extra minutes of baking time.
Q: Can I meal-prep this?
Yes — reheats well and stays fresh for 2 days in the fridge.
Q: What can I serve this with?
Rice, couscous, quinoa, pita, roasted potatoes, or a big salad.
Q: Can I add feta cheese?
Yes! Crumble feta on top during the last 5 minutes of baking.