This Easy Mediterranean Baked Fish is a bright and tasty dish that brings the flavors of the sunny Mediterranean right to your table! It’s packed with healthy ingredients like fish, tomatoes, and olives.
What I love most is how quick it is to prepare. Just season your fish, pop it in the oven, and wait for the delicious aroma to fill your kitchen. Dinner couldn’t be simpler or yummier!
Key Ingredients & Substitutions
White Fish Fillets: Cod, haddock, or tilapia all work well here. If you want a more affordable option, consider using frozen fish. Just ensure it’s thawed before cooking.
Cherry or Grape Tomatoes: These tomatoes add sweetness. If you can’t find them, you can use diced canned tomatoes or even sun-dried tomatoes for a richer flavor.
Kalamata and Green Olives: Olives add a briny kick. If you’re not an olive fan, capers can be a great replacement, giving a salty taste without the olive flavor.
Fresh Herbs: While parsley or dill is optional, I love using fresh herbs as they brighten the dish. If you don’t have fresh, dried herbs will still bring good flavor; just use less.
How Do I Ensure the Fish is Perfectly Cooked?
Cooking fish right can be tricky. Here are some key tips to get it just right:
- Preheat the oven; this is essential for even cooking.
- Watch the time! Fish usually cooks quickly at 20-25 minutes, depending on thickness. It should flake easily with a fork.
- Use a meat thermometer; fish is perfectly done at an internal temperature of 145°F (63°C).
With these tips, your Mediterranean baked fish should turn out delightful every time! Enjoy your cooking!
Easy Mediterranean Baked Fish
Ingredients You’ll Need:
For the Fish:
- 4 white fish fillets (such as cod, haddock, or tilapia), about 6 ounces each
For the Topping:
- 1 cup cherry or grape tomatoes, halved
- 1/2 cup kalamata olives, pitted and halved
- 1/2 cup green olives, pitted and halved
- 1/2 small red onion, finely chopped
- 3 cloves garlic, minced
For Seasoning:
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Juice of half a lemon
- Salt and freshly ground black pepper, to taste
- Fresh parsley or dill (optional, for garnish)
How Much Time Will You Need?
This delightful Mediterranean baked fish takes approximately 10 minutes to prep and around 20-25 minutes to bake. So, you can have a healthy, vibrant dinner ready in about 35-40 minutes! Quick and easy!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C). This ensures that your fish cooks evenly right from the start.
2. Prepare the Baking Dish:
Lightly grease a baking dish that’s big enough to hold all the fish fillets in a single layer. This helps to prevent sticking and makes for easier cleanup!
3. Season the Fish:
Place the fish fillets neatly in the baking dish. Sprinkle salt, pepper, and half of the oregano and thyme onto the fillets. This adds flavor right from the bottom up!
4. Mix the Veggies and Olives:
In a mixing bowl, toss together the halved cherry tomatoes, kalamata olives, green olives, finely chopped red onion, and minced garlic. Add the rest of the oregano and thyme to this mix. It’s a colorful and flavorful combination!
5. Drizzle and Mix:
Pour the extra virgin olive oil and lemon juice over the tomato and olive mixture. Gently toss it all together to combine, making sure every piece is coated deliciously.
6. Assemble the Dish:
Spoon the colorful tomato and olive mixture evenly over the fish fillets. Make sure every bit of the fish is covered in this gorgeous topping!
7. Bake the Fish:
Put the baking dish in the preheated oven and let it bake for about 20-25 minutes. You’ll know it’s ready when the fish is cooked through and flakes easily with a fork.
8. Garnish and Serve:
Once out of the oven, feel free to garnish it with some fresh parsley or dill if you’d like to add a touch of freshness. Serve it immediately with a side of steamed vegetables or a light salad for a refreshing dinner.
Enjoy this vibrant, flavorful, and healthy Mediterranean baked fish that’s easy to prepare and packed with fresh, wholesome ingredients!
Frequently Asked Questions (FAQ)
Can I Use Frozen Fish For This Recipe?
Absolutely! If you’re using frozen fish, make sure to let it thaw completely before cooking. You can thaw it in the refrigerator overnight or quickly in cold water. Make sure to pat it dry before seasoning to avoid excess moisture.
What Can I Substitute for Olives?
If olives aren’t your thing, you can replace them with capers for that same briny flavor, or simply omit them if you prefer. You can also add artichoke hearts or roasted red peppers for a different touch!
How Do I Store Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the fish in the oven at a low temperature or microwave it gently to avoid overcooking.
Can I Prepare This Dish Ahead of Time?
Yes! You can assemble everything in the baking dish a few hours in advance. Just cover it with plastic wrap and refrigerate until you’re ready to bake. Remove the wrap before baking to ensure the fish gets a nice crust!
