Easy Mediterranean Baked Fish Recipe

Let me introduce you to a true weeknight lifesaver: Mediterranean Baked Fish! This blissful dish combines tender, flaky fillets with a punchy, herby marinade and a rainbow of roasted veggies. Fresh, vibrant, and oh-so-easy, it’s the kind of meal you crave when you want something nourishing and a little bit special—without spending hours in the kitchen.

Ingredients You’ll Need

You’ll be amazed by how just a few fresh ingredients can transform simple fish fillets into a Mediterranean masterpiece. Each item plays a key role in creating layers of flavor, color, and texture—don’t skip a thing!

• Fish fillets (such as cod, haddock, tilapia, or snapper): Choose white, mild fish for the perfect flaky result and let the herby marinade shine.
• Fresh thyme & rosemary: These fragrant herbs add depth and a classic Mediterranean aroma—fresh is best, but dried works too.
• Dried oregano & parsley: Oregano infuses earthy warmth, while parsley brightens everything up; a staple pairing for this cuisine.
• Garlic cloves: Don’t be shy—garlic gives a gorgeous savory kick! Minced, chopped, or paste all work.
• Basil (optional): For even bolder green flavor, a hint of basil can make the fish sing.
• Lemon zest & juice: Essential for the trademark zing—use both for maximum citrus lift.
• Sweet chilli sauce: Just a touch provides subtle sweetness and gentle heat, rounding out the entire dish.
• Salt & black pepper: Season boldly so every component pops.
• Olive oil: Silky and heart-healthy, this ties the marinade together and helps everything roast beautifully.
• Cherry tomatoes: They burst as they bake, releasing their sweet, jammy juices right into the pan.
• Olives (pitted): Their brininess is just the thing to balance the sweetness of roasted veggies.
• Onion: Diced for mellow sweetness as it roasts alongside the fish.
• Zucchini: For a fresh, tender bite and a little extra veggie magic.

Variations

One of my favorite things about Mediterranean Baked Fish is how forgiving and flexible it is. Don’t hesitate to put your own spin on it—swap the veggies, change the herbs, or tweak the sides based on what you love or have handy in your kitchen.

• Try a Different Protein: Salmon, trout, or even shrimp are delicious substitutions if you want to mix things up.
• Switch Up the Veggies: Add bell peppers, eggplant, or artichoke hearts for more color and texture.
• Go Spicy: Add a pinch of red pepper flakes or a few slices of fresh chili if you like extra heat.
• Dairy Lovers’ Touch: Sprinkle crumbled feta or fresh mozzarella over the top before baking for a creamy, salty finish.
• Make It Vegan: Use marinated tofu or hearty slices of eggplant in place of the fish for a fully plant-based version.

How to Make Mediterranean Baked Fish

Step 1: Preheat and Prep the Pan

Start by preheating your oven to 400℉ (200℃) so it’s perfectly hot for roasting. Lightly grease your favorite baking dish or line it with parchment—this will keep cleanup easy, and help the fish lift out in beautiful pieces.

Step 2: Whip Up the Herby Marinade

In a mixing bowl, combine all your marinade ingredients—herbs, garlic, lemon zest and juice, sweet chilli sauce, salt, pepper, and olive oil. Give it a good stir until it’s fragrant and almost creamy looking. This luscious mixture infuses every bite with that Mediterranean magic.

Step 3: Marinate the Fish

Coat your fish fillets generously on both sides with the marinade, making sure every inch is covered. Reserve about half a tablespoon of the marinade for the veggies—trust me, this little bit goes a long way!

Step 4: Toss and Layer the Veggies

Mix your zucchini, tomatoes, olives, and onions with the reserved marinade. Toss everything until the veggies gleam, then spread them evenly into your greased baking dish. Arrange the marinated fish fillets on top for maximum flavor mixing as they bake.

Step 5: Bake to Perfection

Pop the dish onto the middle oven rack. Bake for about 15 minutes, or until the fish flakes easily with a fork or reaches an internal temp of 145℉. (A little longer for thick fillets—watch them closely toward the end!) Let it rest for 5 minutes once out of the oven, then serve with all those glorious juices and veggies.

How to Serve Mediterranean Baked Fish

Garnishes

My favorite easy finishing touch? A scatter of freshly chopped parsley and a wedge of lemon right before serving. It adds brightness and a restaurant-worthy look. A drizzle of extra virgin olive oil or a light sprinkle of flaky sea salt takes this Mediterranean Baked Fish truly over the top!

Side Dishes

This dish is a natural alongside fluffy couscous, herbed quinoa, or warm crusty bread (for soaking up all those amazing juices). You can’t go wrong with a crisp green salad or a simple tabbouleh—the freshness balances out the beautifully baked fish and veggies.

Creative Ways to Present

Try serving Mediterranean Baked Fish “family style,” straight from the vibrant baking dish for casual gatherings. Or, plate each fillet on a bed of the roasted vegetables with a scattering of olives and cherry tomatoes for an elegant dinner-party vibe. Even fold leftovers into a warm pita with a dollop of Greek yogurt for a fresh, breezy lunch!

Make Ahead and Storage

Storing Leftovers

If you have leftovers (lucky you!), cool them completely and transfer to an airtight container. The Mediterranean Baked Fish will keep well in the fridge for up to two days—making it ideal for a healthy packed lunch or a quick dinner repeat.

Freezing

You can freeze cooked portions for up to a month—just be aware that the texture of the fish may change slightly after thawing. For best results, wrap well and let thaw overnight in the fridge before reheating gently.

Reheating

Reheat leftover Mediterranean Baked Fish gently in a low oven (around 300℉) covered with foil, just until warmed through. The microwave works in a pinch, but go low and slow to keep the fish tender and juicy.

FAQs

Final Thoughts

If you’re looking to bring sunshine and flavor to your dinner table, Mediterranean Baked Fish is a sure bet. It’s wholesome, speedy, and packed with zest and color—just the kind of dish you’ll look forward to again and again. Give it a try, and let it transport you to the Mediterranean coast, right from your home kitchen!

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