Easy Mediterranean Baked Fish

By: Rabia

Easy Mediterranean Baked Fish (One-Pan, Healthy & Beginner-Friendly)

If you’re searching for a healthy, easy, and flavorful dinner, this Easy Mediterranean Baked Fish is exactly what you need. Made with tender white fish, juicy roasted tomatoes, briny olives, fresh herbs, and heart-healthy olive oil, this one-pan recipe delivers restaurant-quality flavor with minimal effort.

This dish is inspired by the Mediterranean diet, one of the most recommended eating patterns in the world for heart health, weight management, and overall wellness. Even if you’re a complete beginner in the kitchen, you can make this recipe with confidence.

👉 If you love simple, nutritious recipes like this, please keep engaging and supporting so I can continue sharing more easy and delicious meals with you. Thank you so much!

Why You’ll Love This Mediterranean Baked Fish

This recipe is popular for many reasons:

  • Quick & easy – ready in under 30 minutes

  • One-pan dinner – minimal cleanup

  • High-protein & low-carb

  • Heart-healthy and anti-inflammatory

  • Perfect for beginners

  • Great for weeknight dinners or meal prep

Whether you’re cooking for yourself, your family, or guests, this baked fish recipe always impresses.

What Makes Mediterranean Fish So Healthy?

The Mediterranean diet focuses on:

  • Lean proteins like fish and seafood

  • Healthy fats from olive oil

  • Fresh vegetables and herbs

  • Low processed foods

Fish is rich in:

  • Omega-3 fatty acids

  • Lean protein

  • Essential vitamins like B12 and D

This makes Mediterranean baked fish an excellent choice for clean eating, weight-loss meals, and heart-healthy dinners.

Best Fish to Use for This Recipe

You can use almost any mild white fish:

  • Sea bass

  • Cod

  • Haddock

  • Halibut

  • Tilapia

  • Snapper

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Tip for beginners: Choose thick fillets so the fish stays moist while baking.

Ingredients for Easy Mediterranean Baked Fish

Main Ingredients

  • 2 large white fish fillets

  • 2 cups cherry tomatoes

  • 1 cup mixed olives (green & black)

  • 3–4 cloves garlic, minced

  • ¼ cup extra virgin olive oil

  • Juice of 1 lemon

Herbs & Seasonings

  • 1 tsp dried oregano

  • 1 tsp paprika

  • ½ tsp ground cumin

  • Salt and black pepper to taste

  • Fresh thyme or parsley (for garnish)

Step-by-Step Instructions (Beginner Friendly)

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil.

Step 2: Prepare the Vegetables

Add cherry tomatoes and olives to the baking dish. Drizzle with half of the olive oil, sprinkle with salt, pepper, and oregano, and toss gently.

Step 3: Season the Fish

Pat the fish dry with paper towels. This helps it bake evenly and develop flavor.

Season both sides with:

  • Salt

  • Black pepper

  • Paprika

  • Cumin

Place the fish on top of the tomatoes and olives.

Step 4: Add Flavor

Sprinkle minced garlic over the fish. Drizzle the remaining olive oil and lemon juice on top.

Step 5: Bake

Bake uncovered for 18–25 minutes, depending on thickness, until the fish is opaque and flakes easily with a fork.

Step 6: Garnish & Serve

Remove from oven and garnish with fresh thyme or parsley. Spoon the roasted tomato-olive juices over the fish before serving.

How to Know When Fish Is Perfectly Cooked

  • Flesh turns opaque

  • Flakes easily with a fork

  • Internal temperature reaches 145°F (63°C)

Avoid overcooking, as fish can dry out quickly.

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Serving Suggestions

This Mediterranean baked fish pairs beautifully with:

  • Steamed rice or quinoa

  • Roasted potatoes

  • Couscous

  • Fresh Greek salad

  • Crusty whole-grain bread

For a low-carb option, serve with:

  • Zucchini noodles

  • Cauliflower rice

  • Steamed greens

Storage & Meal Prep Tips

  • Store leftovers in an airtight container for up to 3 days

  • Reheat gently in the oven or stovetop

  • Great for healthy meal prep ideas

Recipe Variations

Spicy Mediterranean Fish

Add chili flakes or harissa paste.

Lemon-Garlic Version

Increase lemon juice and garlic for brighter flavor.

Dairy-Free & Gluten-Free

Naturally gluten-free and dairy-free as written.

Beginner Cooking Tips

  • Always preheat the oven

  • Use fresh herbs if possible

  • Don’t overcrowd the pan

  • Choose high-quality olive oil

Common Questions About Mediterranean Baked Fish

Is baked fish healthier than fried fish?

Yes. Baking uses less oil and retains nutrients, making it ideal for healthy diets.

Can I use frozen fish?

Absolutely. Thaw completely and pat dry before seasoning.

Is this recipe good for weight loss?

Yes. It’s low-calorie, high-protein, and nutrient-dense.

Can I make it ahead of time?

Yes. Prep ingredients earlier and bake when ready.

High-CPM Keywords Naturally Included

  • Mediterranean diet recipes

  • Easy baked fish

  • Healthy seafood dinner

  • One-pan meals

  • Heart-healthy recipes

  • Quick weeknight dinners

  • Clean eating meals

  • High-protein low-carb meals

  • Easy fish recipes for beginners

  • Healthy dinner ideas

Final Thoughts

This Easy Mediterranean Baked Fish proves that healthy food doesn’t have to be complicated. With simple ingredients, one pan, and bold Mediterranean flavors, it’s a recipe you’ll come back to again and again.

💙 If you enjoyed this recipe, please continue supporting and engaging so I can keep sharing more delicious, beginner-friendly meals with you. Thank you!

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Rabia
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