A delicious Mediterranean-style baked fish recipe featuring tender, flaky fish fillets seasoned with garlic, lemon, olive oil and aromatic herbs, served with juicy roasted cherry tomatoes and green olives.
Recipe Information
Preparation Time: 15 minutes
Cooking Time: 20–25 minutes
Total Time: 40 minutes
Servings: 4
Cuisine: Mediterranean
Cooking Method: Oven-baked
Difficulty: Easy
Ingredients
For the fish
4 white fish fillets (600–700 g), such as cod, sea bass, snapper or tilapia
1½ cups cherry tomatoes, halved
½ cup green olives, pitted
1 large lemon, sliced
4 tablespoons extra virgin olive oil
4 garlic cloves, minced
½ small red onion, thinly sliced (optional)
Seasonings and herbs
1 teaspoon dried oregano
1 teaspoon paprika
½ teaspoon dried thyme
½ teaspoon black pepper
¾ teaspoon salt, or to taste
½ teaspoon red chili flakes (optional)
2 tablespoons fresh parsley, chopped
2–3 sprigs fresh thyme or rosemary
1 tablespoon fresh lemon juice
Optional ingredients
1 tablespoon capers
¼ teaspoon cumin
Fresh dill for garnish
1 tablespoon butter for extra richness
Instructions
Step 1: Prepare the fish
Preheat the oven to 200°C (400°F).
Pat the fish fillets dry using paper towels.
Place them on a plate and season with salt, black pepper, paprika, oregano and thyme.
Drizzle with 1 tablespoon olive oil and lemon juice.
Gently rub the seasoning over both sides of the fish.
Step 2: Prepare the vegetables
Take a medium-sized ovenproof baking dish.
Add cherry tomatoes, green olives and sliced red onion.
Add minced garlic and lemon slices.
Drizzle with the remaining olive oil.
Sprinkle with black pepper, a little salt and chili flakes.
Add fresh thyme or rosemary.
Step 3: Arrange the fish
Place the seasoned fish fillets over the tomato and olive mixture.
Spoon some of the olive oil and tomato mixture over the fish.
Arrange additional lemon slices around the fillets.
Add fresh herbs on top for extra fragrance.
Step 4: Bake the fish
Place the baking dish in the preheated oven.
Bake for approximately 15–20 minutes, depending on the thickness of the fish.
Thicker fillets may require 20–25 minutes.
Cook until the fish is opaque and flakes easily with a fork.
Check that the thickest part reaches an internal temperature of 63°C (145°F).
Avoid overcooking, as fish can quickly become dry.
Step 5: Garnish and serve
Remove the dish from the oven.
Spoon the roasted tomato, olive and garlic sauce over the fish.
Sprinkle with fresh parsley and dill.
Add a drizzle of extra virgin olive oil.
Garnish with fresh lemon slices.
Serve immediately while warm.
Nutrition Information
Approximate nutrition per serving (1 fillet with vegetables and sauce):
Nutrient
Amount
Calories
300–350 kcal
Protein
35–40 g
Total fat
15–19 g
Saturated fat
2–3 g
Carbohydrates
8–11 g
Dietary fiber
2–3 g
Natural sugars
4–5 g
Cholesterol
65–90 mg
Sodium
550–800 mg
Values are estimates and vary according to fish type, olive quantity and olive oil used.
Nutritional Benefits
High-quality protein: Supports muscle growth, maintenance and repair.
Omega-3 fatty acids: Some fish varieties provide beneficial fats that support heart and brain health.
Extra virgin olive oil: Contains monounsaturated fats and antioxidant compounds.
Cherry tomatoes: Provide lycopene, vitamin C and other antioxidants.
Garlic: Contains beneficial sulfur-containing plant compounds.
Lemon: Provides vitamin C and enhances flavor without requiring additional salt.
Fresh herbs: Add flavor and beneficial plant compounds.
Allergen Information
Allergen / Dietary Category
Status
Fish
Contains
Peanuts
Not included
Tree nuts
Not included
Dairy
Free if optional butter is omitted
Gluten
Naturally gluten-free
Eggs
Free
Soy
Free with plain ingredients
Shellfish
Not included
Nut information: This recipe is naturally nut-free based on the listed ingredients. However, always check packaged ingredients for nut cross-contamination warnings, particularly if preparing food for someone with a severe allergy.
Frequently Asked Questions (FAQ)
Q1. Which fish is best for this recipe?
Cod, sea bass, red snapper and tilapia are excellent choices. Cod and sea bass are particularly good because they have a delicate texture and absorb the Mediterranean flavors beautifully.
Q2. Can I use frozen fish?
Yes. Thaw the fish completely in the refrigerator and pat it dry before seasoning and baking.
Q3. Can I make this recipe without olives?
Yes. You can omit olives or replace them with capers, artichoke hearts or additional cherry tomatoes.
Q4. Can I use regular tomatoes instead of cherry tomatoes?
Yes. Roma tomatoes or other firm tomatoes work well. Cut them into small wedges.
Q5. How can I prevent the fish from drying out?
Avoid overcooking.
Use sufficient olive oil.
Spoon the tomato juices over the fish.
Choose fillets of similar thickness.
Check the internal temperature before removing from the oven.
Q6. Can I prepare this recipe ahead of time?
Yes. Prepare the vegetables, garlic, herbs and seasoning in advance. Refrigerate them and add the fish shortly before baking.
Q7. Can I cook this recipe in an air fryer?
Yes. Arrange the ingredients in an air-fryer-safe dish and cook at approximately 180°C (350°F), checking the fish for doneness and an internal temperature of 63°C.
Q8. Is Mediterranean baked fish good for weight management?
Yes. It provides lean protein, vegetables and healthy fats. It can be part of a balanced diet, although portion sizes and olive oil quantities affect total calories.
Q9. Is this recipe suitable for people with diabetes?
It is relatively low in carbohydrates and can fit into many diabetes-friendly meal plans. Individual dietary requirements should be considered.
Q10. How should I store leftovers?
Store leftovers in an airtight container in the refrigerator within two hours of cooking. Consume within 3–4 days and reheat thoroughly.
Q11. Can I make this recipe spicy?
Yes. Add red chili flakes, cayenne pepper or fresh green chilies according to your preference.
Q12. What can I serve with Mediterranean baked fish?
Excellent accompaniments include:
Lemon herb rice
Roasted potatoes
Steamed broccoli
Mediterranean couscous
Fresh cucumber and tomato salad
Roasted zucchini and bell peppers
Crusty bread
Chef’s Tips
Always pat fish dry before seasoning for better texture.
Use good-quality extra virgin olive oil.
Add fresh lemon zest for a stronger citrus aroma.
Combine green olives and Kalamata olives for a deeper Mediterranean flavor.
Do not overcrowd the baking dish.
Add fresh parsley and dill after baking to preserve their aroma.
Spoon the roasted garlic, tomato and olive sauce over the fish just before serving.