Name: Mediterranean Baked Fish Recipe Bursting With Flavor
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Cuisine: Mediterranean
Ingredients: 4 cod fillets (or halibut, haddock); Salt & pepper to taste; 2 tbsp olive oil; 1 tsp dried oregano; 1 tsp garlic powder; 1/2 tsp red pepper flakes (optional); 1 lemon, thinly sliced; 1 cup cherry tomatoes, halved; 1/2 cup mixed olives (Kalamata or green); 2 tbsp fresh parsley, chopped

Jump to Recipe

If your weeknights are anything like mine—chaotic, loud, and fueled by coffee—then this Mediterranean Baked Fish recipe is about to be your new best friend. It’s bright, zesty, and comes together faster than the kids can say, “What’s for dinner?”

I absolutely love how the fresh flavors of lemon, olives, and juicy tomatoes dance around tender white fish. It’s a one-pan wonder that feels like a vacation on a plate, yet it’s simple enough for a Tuesday night. Whether you’re cooking for picky eaters or impressing guests, this dish never disappoints.

Why You’ll Love This Mediterranean Baked Fish

This Mediterranean Baked Fish is everything a busy day needs—quick, healthy, and bursting with bold flavor. It’s a breeze to prep, cooks in under 20 minutes, and feels like a gourmet escape without the fuss.

Whether you’re craving a low carb fish meal or need an easy Mediterranean dinner that pleases everyone, this recipe delivers comfort, color, and nutrition in every forkful.

Ingredients Mediterranean Baked Fish

Let’s talk about the dream team behind this Mediterranean Baked Fish. Each ingredient plays its part like a well-rehearsed symphony—simple, honest, and so full of flavor.

White Fish Fillets: I usually go with cod, but halibut or haddock work beautifully too. Choose fresh or thawed fillets for best texture.
Salt & Pepper: A classic duo that brings out the natural sweetness of the fish and balances the briny notes from the olives.
Olive Oil: Liquid gold! It adds richness and helps everything roast to perfection. Go for extra virgin if you can.
Dried Oregano: Earthy and fragrant, this herb brings that signature Mediterranean charm. You could swap in thyme or basil for a twist.
Garlic Powder: Adds mellow depth without the fuss of peeling or mincing. Fresh garlic is great too if you have a moment to spare.
Red Pepper Flakes (optional): For a gentle kick of heat. Leave it out if your crew prefers things mild—or double it if you’re feeling bold.
Lemon: Thinly sliced, it infuses the dish with brightness and cuts through the richness like sunshine on a cloudy day.
Cherry Tomatoes: These little bursts of sweetness get beautifully blistered in the oven. Grape tomatoes work too!
Mixed Olives: Kalamata or green olives add tangy depth and saltiness. Use pitted ones to keep things easy.
Fresh Parsley: A sprinkle at the end adds color and a fresh, herby lift. Basil or mint could also be lovely here.

You’ll find the full list with exact amounts at the end of this post—ready to print or screenshot for your next grocery run!

How to Make Mediterranean Baked Fish

Ready to bring a little coastal sunshine to your dinner table? This Mediterranean Baked Fish recipe is easy enough for a Tuesday, yet elegant enough for company. Here’s how I make it shine every time:

Step 1 – Season the Fish

First things first—pat your cod fillets dry with a paper towel. This helps them bake up beautifully instead of steaming.

Sprinkle both sides with salt, pepper, garlic powder, and dried oregano. These simple seasonings do wonders, letting the fish shine while adding that classic Mediterranean flair.

If you’re using haddock or halibut instead of cod, don’t worry—this healthy baked fish recipe works like a charm with either.

Step 2 – Prep the Veggies and Aromatics

Now grab your cherry tomatoes and slice them in half. These beauties will roast into juicy, sweet little flavor bombs.

Next, slice your lemon into thin rounds. These will infuse the fish with bright citrus notes as it bakes—like a built-in marinade.

Finally, get out your olives. Kalamata or green, either will bring a salty, briny contrast that makes this dish sing. Just make sure they’re pitted!

Step 3 – Assemble in Baking Dish

Place your seasoned fillets into a baking dish, leaving a little space between each one.

Scatter the halved tomatoes, lemon slices, and olives around and on top of the fish. It’ll look like a colorful mosaic—and smell even better.

Drizzle everything with olive oil and, if you like some heat, sprinkle on a pinch of red pepper flakes. Totally optional—but totally delicious.

Step 4 – Bake to Perfection

Pop the dish into a preheated oven at 400°F. In just 15 to 18 minutes, you’ll have flaky, tender fish with blistered tomatoes and golden edges.

You’ll know it’s done when the fish flakes easily with a fork. Don’t overbake—white fish cooks faster than you think!

This step is where your oven baked cod fillet transforms into a restaurant-worthy main course with zero fuss.

Step 5 – Garnish and Serve

Once it’s out of the oven, sprinkle the whole dish with fresh chopped parsley for a pop of color and herbaceous freshness.

I love adding a final squeeze of lemon juice on top—it wakes everything up and ties all the flavors together.

Serve it hot with a scoop of couscous or a fresh green salad, and there you have it: an easy Mediterranean dinner that’s light, nourishing, and full of soul.

Tips for Success

Pat the fish dry before seasoning—it helps it bake instead of steam.
Use a glass or ceramic baking dish for even heat distribution and easy cleanup.
Don’t overcrowd the pan; give the fillets a little space to breathe.
Slice lemons thinly so they caramelize slightly in the oven—flavor magic!
Watch the clock—white fish cooks quicker than you think!

Equipment Needed

Baking Dish: I use a 9×13 glass dish, but ceramic works just as well.
Sharp Knife: For slicing lemons and halving those juicy cherry tomatoes.
Cutting Board: Keep cleanup easy and your counters safe.
Measuring Spoons: Optional, but helpful for even seasoning.
Oven Mitts: Because pulling hot pans with bare hands is never a good idea!

Variations

Swap the Fish: No cod? No problem. Try salmon for richness, or tilapia for a lighter bite. Just adjust the baking time based on thickness.
Add More Veggies: Toss in sliced zucchini, red bell peppers, or thinly shaved fennel for extra color and crunch. It’s a great way to clean out the fridge, too.
Make It Dairy-Free Creamy: Add a few dollops of dairy-free pesto or cashew cream before baking for a cozy twist on the classic.
Go Herb Crazy: Fresh thyme, dill, or even a few sprigs of rosemary can take this dish to a whole new aromatic level.
Spice It Up: Craving heat? Stir in a spoonful of harissa or a sprinkle of smoked paprika to the olive oil before drizzling.
Turn It into Packets: Wrap individual portions in parchment paper for a fun and mess-free presentation—plus it keeps the fish extra moist!
Low FODMAP Friendly: Skip the garlic powder and use garlic-infused olive oil instead. Choose green olives over Kalamata for a gentler option.
Make It a One-Pan Meal: Add cooked chickpeas or thinly sliced potatoes under the fish to soak up all those flavorful juices.

Serving Suggestions

Pair with Grains: Serve over fluffy couscous, lemon rice, or herb quinoa to soak up the savory juices.
Go Green: A crisp arugula salad with a light vinaigrette adds freshness and balance to the dish.
Pour a Glass: A chilled glass of Sauvignon Blanc or a citrusy sparkling water makes the perfect sip alongside.
Rustic Touch: Serve straight from the baking dish on the table for a cozy, family-style meal.

Frequently Asked Questions (FAQs)

Q: Can I use frozen fish for Mediterranean Baked Fish?

Absolutely! I’ve done it many times when fresh fillets weren’t in the cards. Just make sure to thaw the fish completely and pat it dry before seasoning. This step keeps it from turning watery in the oven and helps that Mediterranean Baked Fish turn out flaky and flavorful.

Q: What other vegetables go well in this Healthy Baked Fish Recipe?

Oh, so many! I love adding zucchini slices, red bell peppers, or even thin asparagus spears. They roast up beautifully alongside the tomatoes and olives. This healthy baked fish recipe is flexible—clean out your crisper drawer and let the veggies join the party!

Q: Is this Low Carb Fish Meal suitable for diabetics?

Yes, it sure is. This low carb fish meal is packed with lean protein, healthy fats, and low-glycemic veggies, making it a smart choice for many diabetic-friendly diets. Of course, always check with your healthcare provider if you’re unsure about new recipes.

Q: Can I prepare this Lemon Garlic White Fish ahead of time?

You bet! You can season the fish and prep the veggies a few hours in advance. Just cover and refrigerate until ready to bake. I often prep my lemon garlic white fish during my lunch break—then pop it in the oven come dinnertime. Total lifesaver!

Q: What’s the best way to reheat Oven Baked Cod Fillet leftovers?

To keep those flaky fillets tender, reheat your oven baked cod fillet in a 300°F oven for 10–12 minutes. Cover it with foil to lock in moisture. Microwaving works in a pinch, but be gentle—white fish dries out quickly. A little drizzle of olive oil goes a long way here!

Final Thoughts

There’s something magical about pulling this Mediterranean Baked Fish from the oven—the colors, the aroma, the promise of a nourishing meal. It’s comfort without the heaviness, flavor without the fuss, and a little taste of the Mediterranean sunshine right in your kitchen.

Whether you’re juggling soccer practice, late meetings, or just trying to eat a bit healthier, this recipe rises to the occasion. It’s become a regular in my weeknight rotation—and I hope it finds a home in yours too. Because honestly, dinner should be delicious, doable, and maybe even a little dreamy.

Mediterranean Baked Fish Recipe Bursting With Flavor