Mediterranean Baked Fish – A Light & Flavorful Dish

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Mediterranean Baked Fish – A Light & Flavorful Dish

This Mediterranean Baked Fish is a vibrant and healthy dish packed with fresh flavors from tomatoes, lemon, garlic, and herbs. It is light yet satisfying, making it perfect for a quick and wholesome weeknight dinner or an elegant weekend meal. The fish is first seared for a golden crust, then baked with fresh ingredients to create a delicious, juicy texture.

This dish is not only easy to prepare but also full of heart-healthy ingredients that are a staple in Mediterranean cuisine. Serve it with your favorite sides for a complete meal that will leave you feeling nourished and satisfied.

Why You’ll Love This Recipe

  • Fresh & Healthy: Packed with lean protein, heart-healthy olive oil, and nutrient-rich vegetables.
  • Quick & Easy: Takes only 30 minutes from start to finish.
  • Versatile: Works with any white fish, such as tilapia, cod, halibut, or snapper.
  • Light Yet Satisfying: Perfect for a balanced meal without feeling too heavy.
  • Mediterranean-Inspired Flavors: Bright, tangy, and herby with a hint of citrus and garlic.

Ingredients

For the Fish:

  • 1 pound (450g) boneless, skinless white fish – Tilapia, cod, halibut, or any mild white fish.
  • 2 tablespoons olive oil – Adds richness and enhances the Mediterranean flavors.
  • ½ teaspoon salt – Brings out the natural flavors of the fish.
  • ¼ teaspoon black pepper – Adds mild heat and depth.

For the Mediterranean Topping:

  • ¼ cup chopped red onion – Adds a mild, sweet crunch.
  • 2 cloves garlic, minced – Infuses the dish with bold, aromatic flavor.
  • ¼ cup chopped parsley – Adds freshness and a pop of color.
  • 2 Roma tomatoes, sliced – Brings natural sweetness and acidity.
  • 1 lemon, sliced – Enhances the dish with a bright, citrusy touch.

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C) and lightly grease a baking dish to prevent sticking.

Step 2: Season & Sear the Fish

Pat the white fish fillets dry with a paper towel to remove excess moisture. This helps the fish get a nice golden crust when seared.

Season both sides with salt and black pepper.

Heat olive oil in a large skillet over medium heat. Once hot, add the fish and cook for about 2-3 minutes per side, until it develops a golden-brown crust. The fish does not need to be fully cooked at this stage as it will finish cooking in the oven.

Carefully transfer the seared fish to the prepared baking dish.

Step 3: Add Mediterranean Toppings

Evenly scatter the chopped red onion, minced garlic, parsley, and sliced tomatoes over and around the fish.

Top with thin slices of lemon, making sure each piece of fish has a few slices to infuse it with citrusy goodness while baking.

Step 4: Bake the Fish

Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.

The exact baking time may vary depending on the thickness of the fillets. Thicker fillets like halibut may take closer to 20 minutes, while thinner fillets like tilapia may be done in 15 minutes.

Step 5: Serve & Enjoy

Once the fish is done, remove it from the oven and let it rest for 2-3 minutes. Garnish with extra fresh parsley and a squeeze of lemon juice for added brightness.

Serve immediately with your favorite Mediterranean-inspired sides for a delicious and well-rounded meal.

What to Serve with Mediterranean Baked Fish

Pair this baked fish with light and flavorful sides to complete the meal. Here are some excellent options:

  • Garlic Herb Rice – A fragrant rice dish infused with fresh herbs.
  • Quinoa Salad – A healthy grain option with cucumbers, feta, and a lemon dressing.
  • Steamed Vegetables – Lightly steamed green beans, asparagus, or zucchini.
  • Roasted Potatoes – Crispy, golden potatoes with a hint of rosemary.
  • Warm Pita Bread & Hummus – A classic Mediterranean pairing.

Tips for the Best Mediterranean Baked Fish

  • Choose Fresh Fish: Look for fresh, firm fillets with a mild, ocean-like scent. If using frozen fish, thaw it completely and pat dry before cooking.
  • Sear for Extra Flavor: While optional, searing the fish before baking enhances the texture and flavor.
  • Use Fresh Lemon & Garlic: Fresh ingredients make a big difference in the final taste.
  • Don’t Overbake: Fish cooks quickly, so check for doneness at 15 minutes to avoid drying out.
  • Customize with Your Favorite Herbs: Try adding fresh basil, oregano, or dill for extra Mediterranean flavor.

Storage & Reheating Instructions

How to Store Leftovers:

  • Store any leftover fish in an airtight container in the refrigerator for up to 3 days.
  • Avoid freezing cooked fish, as the texture may change upon reheating.

How to Reheat:

  • Reheat gently in a skillet over low heat with a drizzle of olive oil to keep the fish moist.
  • Alternatively, warm in a 350°F oven for 5-7 minutes.
  • Avoid microwaving, as it may dry out the fish.

Frequently Asked Questions

Can I Use a Different Type of Fish?

Yes! This recipe works well with any mild white fish, including:

  • Tilapia
  • Cod
  • Halibut
  • Snapper
  • Sea bass

If using salmon, reduce the baking time slightly, as salmon cooks faster than white fish.

Can I Make This Dish Ahead of Time?

Yes! You can prep the ingredients ahead of time:

  • Chop the onions, garlic, parsley, and tomatoes in advance.
  • Season the fish and store it in the fridge for up to 12 hours before cooking.

What Other Vegetables Can I Add?

For extra Mediterranean flair, add:

  • Olives – Sliced black or green olives for a salty bite.
  • Bell Peppers – Thinly sliced for sweetness.
  • Capers – Adds a tangy, briny touch.
  • Spinach or Kale – Tossed in at the end for extra nutrients.

Final Thoughts

This Mediterranean Baked Fish is a simple, healthy, and flavorful dish that brings the best of Mediterranean cuisine to your table. With fresh herbs, juicy tomatoes, bright lemon, and a touch of garlic, it’s a light yet satisfying meal that’s both easy to make and packed with nutrition.

Perfect for busy weeknights, meal prep, or special occasions, this dish is guaranteed to become a staple in your home. Serve it with your favorite sides and enjoy a delicious, wholesome Mediterranean-inspired meal tonight!

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