Mediterranean Baked Fish Recipe: A Fresh, Flavorful Dinner Idea

Mediterranean Baked Fish brings back the warmth of coastal kitchens I’ve been lucky to cook in over the years, from little Greek tavernas to bustling Turkish seaside stalls. It’s a dish that reminds me of the simplicity and soul of Mediterranean cooking: a few fresh ingredients, a splash of olive oil, and a whole lot of heart. This recipe is one of my favorites not just because it’s quick and healthy, but because it tastes like sunshine, sea air, and home. Whether you’re new to fish dishes or already a fan, this is one you’ll come back to.

It’s perfect for a cozy weeknight dinner, yet elegant enough for guests. The magic lies in the balance of herbs, fresh citrus, and juicy vegetables, all roasted together in one pan. And best of all? It’s ready in under 30 minutes.

Mediterranean Baked Fish

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• Author: Sam
• Total Time: 30 minutes
• Yield: 4 servings

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Description

A soul-warming dish inspired by coastal kitchens, Mediterranean Baked Fish is light, vibrant, and packed with fresh flavor. Perfect for weeknights or entertaining.

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Ingredients

• 4 white fish fillets (cod, haddock, sea bass)
• 1 red onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 zucchini, thinly sliced
• 1 large tomato, sliced into rounds
• 3 cloves garlic, minced
• 1 lemon, sliced (plus juice of another half)
• ¼ cup olive oil
• 1 tsp dried oregano
• ½ tsp smoked paprika
• ¼ tsp ground black pepper
• Salt to taste
• Fresh parsley, chopped (for garnish)

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Instructions

1. Preheat oven to 400°F (200°C). In a bowl, toss red onion, bell pepper, zucchini, tomato, garlic, olive oil, oregano, paprika, salt, and pepper. Spread in a baking dish.
2. Pat fish fillets dry and lay them over the veggies. Squeeze half a lemon over the fish and place lemon slices on top. Drizzle with a little more olive oil and a final pinch of salt.
3. Bake for 18–20 minutes, or until the fish flakes easily with a fork.
4. Garnish with fresh parsley and serve warm. Pairs well with salad, pasta, or flatbread.

Notes

Choose mild white fish like cod or haddock. Slice vegetables evenly to ensure uniform cooking. Don’t overcook the fish—check it at 18 minutes for doneness.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Dish
• Method: Baked
• Cuisine: Mediterranean

What You’ll Need: Fresh and Simple Ingredients

To make Mediterranean Baked Fish, you only need a few staple ingredients, but the quality makes all the difference. Choose a mild white fish like cod, haddock, or snapper. For a more sustainable option, local fish that’s in season works best.

Main Ingredients:

• 4 white fish fillets (cod, haddock, sea bass)
• 1 red onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 zucchini, thinly sliced
• 1 large tomato, sliced into rounds
• 3 cloves garlic, minced
• 1 lemon, sliced (plus juice of another half)
• ¼ cup olive oil
• 1 tsp dried oregano
• ½ tsp smoked paprika
• ¼ tsp ground black pepper
• Salt to taste
• Fresh parsley, chopped (for garnish)

Serve it alongside something fresh like Strawberry Spinach Salad or Famous Greek Salads to complete the meal.

Step-by-Step: How to Bake Mediterranean Fish Perfectly

This one-pan wonder keeps things simple. Everything roasts together, allowing the fish to absorb all the bright, herby flavors from the veggies and lemon.

Step 1: Prep the Veggies
Preheat your oven to 400°F (200°C). In a large bowl, toss the sliced onion, bell pepper, zucchini, and tomato with olive oil, garlic, oregano, paprika, and a generous pinch of salt and pepper. Spread the vegetables evenly in a baking dish.

Step 2: Add the Fish
Pat the fish fillets dry with a paper towel. Place them on top of the vegetables. Squeeze the juice of half a lemon over the fish and add lemon slices directly on top. Drizzle with a bit more olive oil and a final pinch of salt.

Step 3: Bake
Bake for 18–20 minutes, or until the fish flakes easily with a fork. Cooking time will vary slightly depending on thickness, so keep an eye on it.

Step 4: Garnish and Serve
Sprinkle fresh parsley over the top before serving. This dish pairs beautifully with Zucchini with Pasta and Tomatoes or even some warm flatbread on the side.

Tips for Mediterranean Baked Fish Success

Choose the Right Fish:
Any mild, firm white fish works great. Avoid overly oily varieties like mackerel. Fillets should be around 1-inch thick to bake evenly.

Cut Veggies Evenly:
Even slicing ensures everything cooks at the same rate. Thicker cuts of zucchini or onion may stay undercooked while thinner pieces burn.

Add a Crunchy Side:
Try serving with a crunchy starter like Pumpkin Hummus with Pita Chips to round out the textures in your meal.

Don’t Overcook:
The fish is done when it flakes with a fork and looks opaque. Overcooking will make it dry, so check at 18 minutes.

Delicious Variations to Try

Gluten-Free? Already Is!
This dish is naturally gluten-free, making it a great option for most dietary needs. Just check your spices and stock if you’re using pre-mixed blends.

Add Olives or Capers:
A handful of kalamata olives or capers brings a briny pop of flavor that deepens the dish’s Mediterranean roots.

Try a Spicy Twist:
Add a pinch of crushed red pepper flakes or swap the paprika for cayenne if you enjoy heat.

Herb Swaps:
Use fresh thyme or basil instead of oregano for a more fragrant twist.

Craving Cheese?
While not traditional, a little crumbled feta added in the last five minutes of baking can be a nice indulgence.

Looking for more Mediterranean inspiration? Don’t miss Green Goddess Chicken Salad or Blue Cheese and Pear Crostini.

Storing and Reheating Leftovers

Storing:
Let the baked fish cool to room temperature before placing it in an airtight container. Store in the fridge for up to 2 days.

Reheating:
To keep the fish moist, reheat in a covered baking dish at 325°F for 10 minutes, or until warmed through. You can also reheat gently in a skillet with a splash of water.

Freezing:
Fish doesn’t freeze quite as well after baking, but if needed, freeze in an airtight container for up to one month. Thaw overnight before reheating.

Pair leftovers with Watermelon Feta Salad or Mexican Salad with Cilantro Lime Dressing for a fresh meal remix.

Final Thoughts

Mediterranean Baked Fish is the kind of dish that proves simple food can be the most satisfying. It’s light but filling, bright with flavor, and incredibly easy to prepare, even on a busy night. With one pan, fresh ingredients, and under 30 minutes, you’ve got a dinner that feels like a trip to the coast. Try it once, and it might just become your weeknight go-to