Name: Simple Mediterranean Fish Bake
Prep time: 10 min
Cook time: PT-485342H33M42S
Total time: PT-485342H33M42S
Cuisine: Mediterranean
Ingredients: 4 white fish fillets (such as cod, halibut, or tilapia); Salt and pepper, to taste; 2 tablespoons olive oil; 2 cloves garlic, minced; 1 lemon, thinly sliced (plus juice of half a lemon); 1 cup cherry tomatoes, halved; ½ cup pitted kalamata or green olives, halved; 1 small red onion, thinly sliced; 1 teaspoon dried oregano or Italian seasoning; ¼ teaspoon crushed red pepper flakes (optional); 2 tablespoons fresh parsley or basil, chopped (for garnish)

Description

This Simple Mediterranean Fish Bake is a one-dish wonder made with flaky white fish, juicy tomatoes, briny olives, and fragrant herbs. Roasted together with garlic, lemon, and olive oil, it’s a fuss-free Mediterranean classic perfect for busy weeknights or light entertaining.

Ingredients

Scale

4 white fish fillets (such as cod, halibut, or tilapia)
Salt and pepper, to taste
2 tablespoons olive oil
2 cloves garlic, minced
1 lemon, thinly sliced (plus juice of half a lemon)
1 cup cherry tomatoes, halved
½ cup pitted kalamata or green olives, halved
1 small red onion, thinly sliced
1 teaspoon dried oregano or Italian seasoning
¼ teaspoon crushed red pepper flakes (optional)
2 tablespoons fresh parsley or basil, chopped (for garnish)

Instructions

1. Preheat Oven

Preheat your oven to 400°F (200°C).

2. Prepare the Baking Dish

Lightly oil a baking dish or line with parchment.
Place fish fillets in the dish and season with salt and pepper.

3. Add the Mediterranean Mix

Scatter cherry tomatoes, olives, red onion, garlic, and lemon slices around the fish.
Drizzle everything with olive oil and lemon juice.
Sprinkle with oregano and red pepper flakes.

4. Bake

Bake uncovered for 20–25 minutes, or until the fish flakes easily with a fork and tomatoes are softened.

5. Serve

Garnish with fresh herbs and serve immediately with crusty bread, couscous, or a side salad.

Notes

Use What You Have: Works with haddock, sea bass, or even salmon
Add Veggies: Try bell peppers, zucchini, or artichokes
Meal Prep Friendly: Assemble ingredients ahead of time and bake fresh
Low-Carb Option: Serve with cauliflower rice or roasted veggies

Prep Time: 10 minutes
Cook Time: 20–25 minutes
Category: Seafood Recipes
Method: Oven-Baked
Cuisine: Mediterranean

Nutrition

Serving Size: 1½ cups
Calories: 300 kcal
Sugar: 3 g
Sodium: 460 mg
Fat: 16 g
Saturated Fat: 2 g
Trans Fat: 0 g
Carbohydrates: 6 g
Fiber: 2 g
Protein: 28 g
Cholesterol: 60 mg

Keywords: Simple Mediterranean Fish Bake