Mediterranean Baked Fish Recipe
This Mediterranean Baked Fish Recipe is a 30-minute, one-pan, weeknight-friendly dish that also feels special enough for entertaining. Tender white fish bakes in a savory sauce of tomatoes, olives, garlic, and herbs, then finishes with a touch of feta for a light Mediterranean dinner.
Servings: 4
Calories: 295kcal
Equipment
- Sheet pan or Baking Dish
- Mixing Bowl
- Zester or Grater
Ingredients
- 1 ½ pounds cod or white fish 4 fillets
- 1 tablespoon butter
- ¼ cup green olives sliced
- ¼ cup kalamata olives sliced
- 1 cup grape tomatoes halved
- 2 lemons divided, reserve zest and juice of one lemon
- ½ small red onion thinly sliced
- 1 teaspoon dried oregano
- 1 teaspoon lemon pepper
- 2 tablespoons olive oil
- salt to taste
- pepper to taste
- ¼ cup feta cheese crumbled
- chopped fresh parsley or dill (or a combination) garnish
Instructions
- Preheat your oven to 400°F (200°C). Lightly butter a baking dish and place the fish fillets in a single layer. Season with salt and pepper.
- In a medium mixing bowl, combine the sliced green and black olives, halved cherry tomatoes, and thinly sliced red onion. Add lemon zest, freshly squeezed lemon juice, olive oil, and season with salt, oregano, and lemon pepper. Stir the mixture until all ingredients are well coated.
- Spoon the olive and tomato mixture evenly over the fish fillets and add lemon slices on top. Place the baking dish in the preheated oven and bake for 14-18 minutes, or until the fish flakes easily with a fork and is opaque throughout.
- Watch carefully to make sure the fish does not overcook. Use a foil tent over the baking dish for part of the cooking time to help retain moisture.
- Remove the dish from the oven and add crumbled feta. Garnish with freshly chopped parsley and dill if desired. Serve immediately.
Video
Notes
Storage Store leftover Mediterranean baked fish in an airtight container in the refrigerator for up to 2 days.
Freeze Baked fish is not freezer-friendly.
Reheat To reheat, place in an oven at 275°F until just warmed through to avoid drying out the fish.
Substitutions
- Fish: Tilapia or halibut can be used as a substitute for cod.
- Grape Tomatoes: Substitute with Roma or cherry tomatoes.
- Lemon Pepper: Regular black pepper with a bit of lemon zest or lemon juice is a good alternative.
Nutrition
Calories: 295kcal | Carbohydrates: 12g | Protein: 33g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Cholesterol: 81mg | Sodium: 493mg | Potassium: 913mg | Fiber: 3g | Sugar: 5g | Vitamin A: 508IU | Vitamin C: 36mg | Calcium: 121mg | Iron: 2mg
