Mediterranean Baked Fish: A Simple & Flavorful Recipe

The Mediterranean diet is renowned for its health benefits and delicious flavors. At the heart of this cuisine lies fresh seafood, often prepared with simple ingredients that highlight the natural taste of the fish. This Mediterranean baked fish recipe is a testament to that simplicity and flavor, offering a healthy and satisfying meal that’s easy to prepare any night of the week. It’s a dish that transports you to sun-drenched shores with every bite, featuring flaky fish infused with the bright, aromatic flavors of lemon, garlic, herbs, and olive oil.

This recipe is incredibly versatile, allowing you to adapt it based on your preferred fish and available ingredients. Whether you choose cod, snapper, sea bass, or even salmon, the Mediterranean flavors will complement the fish beautifully. Let’s dive into the details and create this delightful dish together!

Why You’ll Love This Mediterranean Baked Fish Recipe

• Healthy and Nutritious: Baked fish is a lean source of protein, packed with essential nutrients like omega-3 fatty acids, vitamins, and minerals. The Mediterranean ingredients further enhance its health benefits with antioxidants and healthy fats.
• Easy to Prepare: This recipe requires minimal effort and time. Simply prepare the ingredients, arrange them in a baking dish, and let the oven do the work.
• Flavorful and Aromatic: The combination of lemon, garlic, herbs, and olive oil creates a symphony of flavors that perfectly complements the delicate taste of the fish.
• Versatile and Customizable: You can easily adapt this recipe to suit your preferences and dietary needs. Use your favorite fish, adjust the seasonings, and add your choice of vegetables.
• Perfect for Weeknight Dinners: This recipe is quick enough for a weeknight meal, yet elegant enough to serve to guests.

Ingredients You’ll Need

• Fish Fillets: 1.5-2 pounds of your preferred white fish (cod, snapper, sea bass, halibut) or salmon fillets, skin on or off.
• Olive Oil: 1/4 cup extra virgin olive oil, for drizzling and coating.
• Lemon: 1-2 lemons, thinly sliced.
• Garlic: 4-6 cloves, minced.
• Fresh Herbs: 2-3 tablespoons chopped fresh herbs, such as oregano, thyme, rosemary, parsley, or a combination.
• Cherry Tomatoes: 1 pint, halved.
• Kalamata Olives: 1/2 cup, pitted and halved.
• Red Onion: 1/2, thinly sliced.
• Capers: 2 tablespoons, drained.
• Salt and Black Pepper: To taste.
• Optional: A splash of dry white wine (about 1/4 cup).

Equipment You’ll Need

• Baking Dish: A 9×13 inch baking dish or a similar size.
• Cutting Board: For preparing the vegetables and herbs.
• Knife: For slicing and dicing.
• Small Bowl: For mixing the herbs, garlic, and olive oil.
• Lemon Squeezer (Optional): For extracting lemon juice.

Step-by-Step Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Fish: Pat the fish fillets dry with paper towels. This helps them bake evenly and develop a nice crust. Season both sides of the fish with salt and black pepper.
3. Prepare the Herb Mixture: In a small bowl, combine the minced garlic, chopped fresh herbs, and olive oil. Mix well to create a fragrant herb mixture. You can also add a pinch of red pepper flakes for a touch of heat, if desired.
4. Arrange the Vegetables: In the baking dish, arrange the halved cherry tomatoes, sliced red onion, halved Kalamata olives, and capers. Spread them evenly across the bottom of the dish. These vegetables will create a flavorful base for the fish.
5. Add the Lemon Slices: Place several thin slices of lemon on top of the vegetables. This will infuse the fish with a bright, citrusy flavor.
6. Place the Fish Fillets: Arrange the fish fillets on top of the lemon slices and vegetables. Make sure the fillets are not overlapping, allowing them to cook evenly.
7. Spread the Herb Mixture: Spoon the herb mixture over the fish fillets, ensuring each fillet is coated with the flavorful mixture. This will add a delicious aromatic crust to the fish.
8. Drizzle with Olive Oil: Drizzle the remaining olive oil over the fish and vegetables. This will help keep the fish moist and enhance the flavors.
9. Add White Wine (Optional): If using white wine, pour it around the edges of the baking dish. The wine will add a subtle layer of flavor and moisture to the dish.
10. 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 cooking time will vary depending on the thickness of the fish fillets.
11. Check for Doneness: To check if the fish is done, insert a fork into the thickest part of the fillet. If the fish flakes easily and is no longer translucent, it’s ready.
12. Broil for a Crispy Top (Optional): For a crispier top, broil the fish for the last 1-2 minutes of cooking time. Watch carefully to prevent burning.
13. Serve and Enjoy: Remove the baking dish from the oven and let the fish rest for a few minutes before serving. Garnish with fresh parsley or a lemon wedge, if desired. Serve immediately.

Tips for the Perfect Mediterranean Baked Fish

• Use Fresh, High-Quality Ingredients: The key to a delicious Mediterranean baked fish is using fresh, high-quality ingredients. Choose the freshest fish available and use good quality olive oil.
• Don’t Overcook the Fish: Overcooked fish can be dry and tough. Bake the fish until it’s just cooked through and flakes easily with a fork.
• Adjust the Seasonings: Taste the herb mixture and adjust the seasonings to your liking. You can add more garlic, herbs, or salt and pepper as needed.
• Add More Vegetables: Feel free to add other vegetables to the baking dish, such as bell peppers, zucchini, or artichoke hearts.
• Use Parchment Paper: For easy cleanup, line the baking dish with parchment paper before adding the ingredients.
• Let the Fish Marinate: For a more intense flavor, you can marinate the fish in the herb mixture for 30 minutes before baking.
• Serve with a Side: This Mediterranean baked fish is delicious served with a side of couscous, quinoa, roasted vegetables, or a simple salad.

Variations and Substitutions

• Type of Fish: This recipe works well with various types of fish, including cod, snapper, sea bass, halibut, salmon, and tilapia. Choose your favorite fish or use what’s available at your local fish market.
• Herbs: Experiment with different combinations of fresh herbs, such as oregano, thyme, rosemary, parsley, basil, and dill.
• Vegetables: Add other vegetables to the baking dish, such as bell peppers, zucchini, eggplant, artichoke hearts, or asparagus.
• Cheese: Sprinkle a little crumbled feta cheese over the fish before baking for a salty and tangy flavor.
• Spices: Add a pinch of red pepper flakes for a touch of heat, or use other spices like paprika or cumin.
• Lemon: Use lime instead of lemon for a different citrusy flavor.
• Wine: If you don’t have white wine, you can substitute it with chicken broth or vegetable broth.

Serving Suggestions

This Mediterranean baked fish is a versatile dish that can be served in many ways. Here are a few serving suggestions:

• With Couscous or Quinoa: Serve the fish over a bed of fluffy couscous or quinoa for a hearty and satisfying meal.
• With Roasted Vegetables: Pair the fish with roasted vegetables like broccoli, carrots, or sweet potatoes for a healthy and balanced meal.
• With a Salad: Serve the fish with a simple green salad or a Greek salad for a light and refreshing meal.
• In a Pita Pocket: Flake the fish and stuff it into a pita pocket with lettuce, tomatoes, and tzatziki sauce for a delicious and easy lunch.
• As Part of a Mediterranean Platter: Serve the fish as part of a Mediterranean platter with hummus, pita bread, olives, and other Mediterranean delicacies.

Make Ahead and Storage Instructions

Make Ahead: You can prepare the herb mixture and chop the vegetables ahead of time. Store them separately in airtight containers in the refrigerator for up to 24 hours. Assemble the dish just before baking.

Storage: Leftover baked fish can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave.

Health Benefits of Mediterranean Baked Fish

• Rich in Omega-3 Fatty Acids: Fish is an excellent source of omega-3 fatty acids, which are essential for brain health, heart health, and reducing inflammation.
• Lean Protein: Fish is a lean source of protein, which is important for building and repairing tissues.
• Vitamins and Minerals: Fish is packed with vitamins and minerals, including vitamin D, vitamin B12, iron, and zinc.
• Antioxidants: The Mediterranean ingredients, such as olive oil, tomatoes, and herbs, are rich in antioxidants, which help protect the body against cell damage.
• Heart-Healthy: The Mediterranean diet is known for its heart-healthy benefits, and this recipe is a perfect example of how to enjoy delicious food while promoting cardiovascular health.

Conclusion

This Mediterranean baked fish recipe is a simple, flavorful, and healthy way to enjoy the bounty of the sea. With its vibrant flavors and easy preparation, it’s a perfect dish for weeknight dinners, special occasions, or anytime you’re craving a taste of the Mediterranean. So gather your ingredients, preheat your oven, and get ready to experience the magic of this delicious and wholesome recipe.

Enjoy your culinary journey to the Mediterranean!