Recipe Information
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Prep Time: 15 minutes
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Cook Time: 20–25 minutes
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Total Time: 40 minutes
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Servings: 4
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Course: Main Course
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Cuisine: Mediterranean
Ingredients
For the Fish:
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4 white fish fillets (cod, haddock, or sea bass), about 6 oz each
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3 tbsp olive oil
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4 cloves garlic, minced
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1 lemon, thinly sliced
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1 tbsp fresh lemon juice
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1 tsp paprika
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½ tsp dried oregano
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½ tsp dried thyme
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½ tsp black pepper
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¾ tsp salt, or to taste
For the Mediterranean Topping:
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1½ cups cherry tomatoes, halved
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½ cup green olives
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¼ cup Kalamata olives (optional)
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1 small red onion, sliced
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2 tbsp fresh parsley, chopped
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3–4 fresh thyme sprigs
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1 tbsp capers (optional)
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1 tbsp butter (optional)
Instructions
Step 1: Prepare the Fish
Preheat your oven to 400°F (200°C). Pat the fish fillets dry with paper towels and place them in a lightly greased baking dish.
Step 2: Season the Fish
In a small bowl, combine olive oil, minced garlic, lemon juice, paprika, oregano, thyme, salt, and black pepper. Mix well.
Step 3: Add the Vegetables
Arrange cherry tomatoes, green olives, red onion, and lemon slices around the fish fillets.
Step 4: Add the Sauce
Pour the garlic-lemon mixture evenly over the fish and vegetables. Add fresh thyme sprigs and capers if desired.
Step 5: Bake
Bake uncovered for 15–20 minutes, depending on the thickness of the fillets, until the fish flakes easily with a fork and reaches 145°F (63°C) internally.
Step 6: Finish with Herbs
Remove from the oven. Spoon the flavorful lemon-garlic juices over the fish and sprinkle with fresh parsley.
Step 7: Serve
Serve warm with roasted vegetables, rice, mashed potatoes, or crusty bread.
Nutrition Information
Estimated per serving, based on four servings.
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 36 g |
| Carbohydrates | 9 g |
| Total Fat | 16 g |
| Saturated Fat | 3 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Cholesterol | 75 mg |
Nut Information
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Peanuts: None required.
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Tree nuts: None required.
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Dairy: Optional butter.
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Gluten: Naturally gluten-free if all packaged ingredients are suitable.
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Check olive and seasoning labels for cross-contact warnings if cooking for someone with a nut allergy.
Questions & Answers
Q1: What fish works best for this recipe?
Cod, sea bass, haddock, halibut, or tilapia all work well.
Q2: Can I use frozen fish?
Yes! Thaw completely and pat dry before cooking.
Q3: Can I make this recipe in a skillet?
Yes. Cook the fish gently in a covered skillet over medium-low heat until it reaches 145°F.
Q4: Can I use black olives instead of green olives?
Absolutely! Black olives make a delicious substitute.
Q5: How do I know when the fish is cooked?
It should be opaque, flake easily with a fork, and reach an internal temperature of 145°F (63°C).
Q6: Can I prepare it ahead of time?
You can prepare the vegetables and seasoning mixture ahead. For best texture, bake the fish just before serving.
Q7: What should I serve with Mediterranean fish?
Garlic rice, roasted potatoes, steamed broccoli, or a fresh cucumber salad are excellent choices.
Helpful Cooking Tip
Don’t overcook the fish! Keep an eye on the fillets because thinner pieces cook faster. Spoon the warm lemon, garlic, tomato, and olive juices over the fish just before serving for extra flavor.