A bright, juicy and flavorful Mediterranean-style baked fish made with white fish fillets, fresh lemon, cherry tomatoes, olives, garlic, herbs and extra-virgin olive oil. It’s simple enough for a weeknight dinner but beautiful enough for guests.
Ingredients
For the fish
- 2 large white fish fillets — cod, haddock, sea bass, tilapia, or halibut
- 2 tbsp extra-virgin olive oil
- 3–4 cloves garlic, finely minced
- 1 lemon, sliced
- 1 tbsp fresh lemon juice
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tbsp fresh parsley, chopped
- 1–2 sprigs fresh rosemary
- ½ tsp paprika
- ½ tsp salt, or to taste
- ¼ tsp black pepper
- ½ tsp chili flakes, optional
For the Mediterranean topping
- 1 cup cherry tomatoes
- ½ cup green or Kalamata olives
- 1 small lemon, sliced into rounds
- 1 tbsp chopped fresh parsley
- 1 tbsp fresh dill, optional
- 1–2 tbsp olive oil
Step-by-Step Instructions
1. Prepare the oven
Preheat your oven to 400°F (200°C).
Lightly grease a baking dish with olive oil.
2. Prepare the seasoning
In a small bowl, combine:
- Olive oil
- Minced garlic
- Lemon juice
- Oregano
- Thyme
- Paprika
- Salt
- Black pepper
- Chili flakes
Mix well.
3. Season the fish
Pat the fish fillets dry with paper towels. Place them in the baking dish and brush generously with the herb-garlic mixture.
Allow the fish to sit for about 10–15 minutes so the flavors can develop.
4. Add the vegetables
Arrange the cherry tomatoes, olives, lemon slices and rosemary around and over the fish.
Drizzle with the remaining olive oil.
5. Bake
Bake uncovered for approximately 15–20 minutes, depending on the thickness of the fillets.
The fish is ready when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
6. Finish and serve
Remove from the oven and spoon some of the flavorful lemon-herb juices over the fish.
Garnish with fresh parsley and dill. Serve immediately with the roasted tomatoes, olives and lemon.
Serving Suggestions
Serve with:
- Steamed rice
- Roasted potatoes
- Couscous
- Quinoa
- Crusty bread
- Greek salad
- Steamed vegetables
- Roasted asparagus
For a low-carb meal, serve it with steamed broccoli, zucchini or a fresh green salad.
Tips for the Best Fish
- Don’t overbake: Fish can become dry quickly.
- Use fish fillets of similar thickness so they cook evenly.
- Fresh lemon gives the best flavor.
- Kalamata olives provide a richer Mediterranean taste, while green olives give a milder flavor.
- Add feta cheese after baking for an extra Mediterranean touch.
- For a richer sauce, add a small splash of white wine or vegetable stock to the baking dish.
Estimated Nutrition
Approximate per serving, assuming 2 servings and cod/lean white fish:
| Nutrient | Approx. Amount |
|---|---|
| Calories | 350–420 kcal |
| Protein | 38–45 g |
| Fat | 18–23 g |
| Carbohydrates | 8–12 g |
| Fiber | 2–3 g |
| Sugar | 4–6 g |
| Sodium | 500–800 mg |
Note: Nutrition varies considerably depending on the type of fish, amount of olive oil and olives, and serving size.
Recipe Q&A
Q: Can I use frozen fish?
Yes. Thaw it completely and pat it very dry before seasoning.
Q: What fish works best?
Cod, haddock, halibut, sea bass and tilapia all work well. Thicker, firm white fish will give the best presentation.
Q: Can I make this without olives?
Absolutely. Replace them with capers, extra tomatoes, artichoke hearts or simply leave them out.
Q: Can I prepare it ahead of time?
You can prepare the seasoning and vegetables several hours ahead. For the best texture, bake the fish shortly before serving.
Q: How do I know when the fish is done?
It should be opaque and flake easily. For food safety, the thickest part should reach 145°F (63°C).
Q: Can I make this spicy?
Yes. Add chili flakes, cayenne pepper or a little hot paprika.
Q: Is this recipe low-carb?
Yes. The fish, vegetables, lemon and olives are naturally low in carbohydrates. Check the nutrition if you add bread, rice or potatoes.
Q: What can I use instead of rosemary?
Fresh thyme, oregano, dill or parsley are excellent alternatives.
Why You’ll Love It
✔ High in protein
✔ Fresh Mediterranean flavors
✔ Easy one-dish meal
✔ Naturally gluten-free
✔ Low in carbohydrates
✔ Ready in about 30 minutes
✔ Great for lunch or dinner
✔ Beautiful enough for entertaining