Zesty Mediterranean Fish: A Sunshine-Inspired Recipe

Seafood lovers rejoice as this Mediterranean baked fish recipe delivers a burst of coastal flavors straight to your dinner table.

Tender, flaky fish emerges from the oven infused with vibrant herbs and zesty spices.

Olive oil and fresh ingredients create a simple yet extraordinary meal that transports you to sun-drenched Mediterranean shores.

Each bite promises a delightful journey through Greek and Italian culinary traditions.

The aroma of roasted garlic, lemon, and herbs will fill your kitchen with warmth and excitement.

Perfectly seasoned and baked to golden perfection, this dish offers a healthy and delicious dining experience that’s sure to impress.

Let’s find out this Mediterranean masterpiece and savor the magic of simple, fresh cooking.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: 380 kcal

Servings: 3

What You’ll Need for Mediterranean Baked Fish

• Fish Fillets: Choose fresh, firm white fish like cod or sea bass for a delicate, tender texture that absorbs Mediterranean flavors beautifully.

• Cherry Tomatoes, Zucchini, Onion: Bright, juicy vegetables that add vibrant color, sweetness, and nutritional depth to the dish.
• Garlic: Provides intense, aromatic base that enhances the overall Mediterranean flavor profile.

• Thyme, Rosemary, Oregano, Parsley, Basil: Fresh herbs contribute authentic Mediterranean zest, creating layers of fragrant, earthy undertones.
• Lemon Zest, Lemon Juice: Adds bright, citrusy notes that elevate and balance the fish's richness.
• Salt, Black Pepper: Essential seasonings that enhance and harmonize all ingredients.

• Olive Oil: High-quality extra virgin olive oil ensures authentic Mediterranean taste and helps create a silky sauce.
• Olives: Briny, salty element that introduces classic Mediterranean complexity.
• Sweet Chilli Sauce: Provides subtle heat and unexpected sweet-spicy dimension to the dish.

Tool for Cooking Mediterranean Baked Fish Simply

• Baking Dish: Large, sturdy dish to hold fish and vegetables while baking.
• Mixing Bowl: Medium-sized bowl for preparing marinade and coating ingredients.
• Measuring Cups/Spoons: Precise tools for accurate ingredient measurements.
• Fork: Used to check fish doneness and flaking.
• Sharp Knife: For slicing vegetables and preparing fish fillets.
• Cutting Board: Clean surface for chopping and preparing ingredients.

How to Make Mediterranean Baked Fish Flaky and Fresh

• Oven Warmth Preparation

Gently coax your oven to a toasty 400 degrees, creating a welcoming environment for the upcoming culinary journey.

• Flavor Symphony

Whisk together a magical blend of zesty herbs, fragrant oils, and tangy seasonings that will transform simple fish into an extraordinary experience.

• Fish and Vegetable Dance

Lovingly coat each fish fillet and colorful vegetable pieces with the aromatic marinade, allowing them to mingle and absorb the Mediterranean essence.

• Baking Canvas

Spread the vegetables across a baking dish like a lush landscape, then nestle the fish fillets gracefully on top, drizzling any remaining marinade for extra richness.

• Culinary Transformation

Slide the dish into the oven’s warm embrace, letting the heat work its magic for roughly 15 minutes until the fish becomes perfectly tender and flakes with gentle persuasion.

• Delicious Finale

Remove the dish, letting the flavors settle for a few moments before serving this sun-kissed Mediterranean treasure that promises to transport taste buds to coastal shores.

Tips to Add Flavor to Mediterranean Baked Fish

• Squeeze fresh lemon juice over the fish right before serving to enhance the Mediterranean zesty profile and brighten the entire dish.
• Replace oregano with fresh thyme or rosemary for a slightly different aromatic touch that keeps the recipe feeling authentic and exciting.
• Swap white fish like cod or halibut with salmon, sea bass, or even firm tofu for vegetarian guests without changing the core cooking method.
• Experiment with seasonal vegetables like zucchini, bell peppers, or eggplant to add color, nutrition, and personal flair to your Mediterranean baked fish experience.
• Add red pepper flakes or a pinch of cayenne to the marinade for those who enjoy a subtle kick of heat in their Mediterranean-style meal.

Serving Suggestions for Baked Fish Dishes

• Fresh Mediterranean Feast Pairing: Serve this baked fish with warm, fluffy pita bread that soaks up the delicious marinades and catches every tasty drop from the dish.
• Bright Citrus Side Salad: Create a quick Greek-style salad with diced cucumbers, tomatoes, red onions, and crumbled feta cheese dressed in olive oil and lemon juice to complement the fish's rich flavors.
• Herbed Couscous Companion: Prepare light, fluffy couscous mixed with chopped parsley, mint, and a touch of olive oil as a perfect base that absorbs the fish's aromatic juices and provides a delightful texture contrast.
• Wine and Dine Experience: Pair this Mediterranean baked fish with a crisp, chilled white wine like Sauvignon Blanc or a light Pinot Grigio to enhance the meal's fresh and zesty profile.

Storing Mediterranean Baked Fish Without Drying It

• Quick Refrigeration Strategy: Store leftover fish in an airtight container within 2 hours of cooking, keeping it fresh in the refrigerator for up to 3 days. Cool the dish completely before sealing to maintain optimal taste and texture.
• Freezing Magic: Wrap individual portions in freezer-safe wrap or containers, allowing the Mediterranean baked fish to stay delicious for 2-3 weeks. Thaw overnight in the refrigerator before reheating gently to prevent drying out.
• Reheating Wisdom: Warm the fish slowly in the oven at 275℉ for 10-15 minutes, covered with aluminum foil to retain moisture. Avoid microwave reheating, which can make the delicate fish tough and rubbery.
• Meal Prep Trick: Prepare the fish marinade and chop vegetables a day ahead, storing them separately in the refrigerator. This smart approach saves time and allows flavors to develop more intensely before final cooking.

Succulent Mediterranean Baked Fish Recipe

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4.5 from 29 reviews

• Total Time: 25 minutes
• Yield: 3 1x

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Description

Delightful mediterranean baked fish blends fresh Mediterranean herbs and succulent seafood into a quick, elegant meal. Diners will savor Mediterranean coastal flavors with minimal preparation and maximum enjoyment.

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Ingredients

Scale 1x2x3x

• 2 fish fillets
• ¼ cup (60 ml) olive oil
• 1 tbsp (15 ml) lemon juice
• 1 tbsp (15 ml) sweet chili sauce
• 4 garlic cloves, minced or 2 tsp garlic paste
• 1 medium onion, diced
• 1 cup cherry tomatoes
• ½ cup olives, pitted
• 1 zucchini, diced
• 6 sprigs thyme, chopped
• 3 sprigs rosemary, chopped
• 2 tsp parsley, chopped or dried
• 1 tsp dried oregano
• 1 tsp basil, chopped (optional)
• 1 tsp lemon zest
• ½ tsp salt
• ½ tsp black pepper

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Instructions

1. Preparation: Calibrate oven to 400°F (204°C), positioning rack centrally for uniform heat distribution.
2. Marinade Creation: Whisk marinade ingredients in a generous mixing bowl, crafting a flavor-rich liquid that will permeate fish and vegetables.
3. Fish Coating: Thoroughly massage marinade into fish fillets, ensuring complete coverage and flavor absorption from every angle.
4. Vegetable Preparation: Tumble vegetables in remaining marinade, guaranteeing each piece is lavishly coated with the aromatic mixture.
5. Dish Assembly: Construct a vegetable foundation in the baking dish, creating a robust and flavorful base for the fish fillets.
6. Strategic Placement: Arrange marinated fish fillets elegantly atop the vegetable layer, positioning for consistent cooking and maximum flavor interaction.
7. Final Seasoning: Cascade any lingering marinade across the entire dish, amplifying moisture and intensifying the Mediterranean essence.
8. Baking Process: Slide the dish into the preheated oven, roasting for 15 minutes until fish flakes effortlessly and reaches 145°F (63°C) internal temperature.
9. Resting and Serving: Allow dish to settle for 5 minutes post-cooking, then present the aromatic Mediterranean creation, ready to tantalize taste buds.

Notes

• Marinate Thoroughly: Let fish soak in marinade for at least 15-30 minutes before cooking to enhance flavor depth and tenderize protein.
• Check Fish Doneness: Use instant-read thermometer to confirm internal temperature hits 145°F, preventing overcooking and maintaining moisture.
• Vegetable Selection Matters: Choose firm vegetables like bell peppers, zucchini, and tomatoes that won’t release excessive water during baking.
• Seasoning Secret: Sprinkle fresh herbs like oregano or parsley after baking to boost fresh Mediterranean flavor profile and add vibrant color.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Dinner
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 3
• Calories: 380
• Sugar: 4 g
• Sodium: 500 mg
• Fat: 28 g
• Saturated Fat: 4 g
• Unsaturated Fat: 24 g
• Trans Fat: 0 g
• Carbohydrates: 18 g
• Fiber: 3 g
• Protein: 10 g
• Cholesterol: 50 mg