Name: Easy Mediterranean Baked Fish
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 2 fish fillets (cod, tilapia, or halibut); 6 sprigs fresh thyme (chopped); 3 sprigs fresh rosemary (chopped); 1 teaspoon dried oregano; 2 teaspoons parsley (chopped or dried); 1 cup cherry tomatoes (halved); ½ cup olives (pitted); 1 medium onion (diced); 1 zucchini (diced); Olive oil; Salt and pepper to taste

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Transform your weeknight dinners with Easy Mediterranean Baked Fish, a Healthy Fish Dinner that bursts with vibrant flavors! Tender fish fillets are baked with fresh herbs, cherry tomatoes, olives, and zucchini, creating a nutritious, one-pan meal ready in under 30 minutes. Perfect for busy evenings or impressing guests, this wholesome dish brings the Mediterranean to your table.

Why You’ll Love Easy Mediterranean Baked Fish

Easy Mediterranean Baked Fish shines as a Healthy Fish Dinner:

Quick Prep: Ready in 25 minutes for effortless meals.
Flavor-Packed: Fresh herbs and veggies deliver bold taste.
One-Pan Wonder: Minimal cleanup, maximum ease.
Nutritious: High in protein and low in carbs.
I make this Healthy Fish Dinner whenever I crave a light yet satisfying meal!

Ingredients for Easy Mediterranean Baked Fish

Here’s what you’ll need for Easy Mediterranean Baked Fish (serves 2):

2 fish fillets (6–8 oz each, cod, tilapia, or halibut)
1 tbsp fresh thyme, chopped (or 1 tsp dried)
1 tbsp fresh rosemary, chopped (or 1 tsp dried)
1 tsp dried oregano
1 tsp fresh parsley, chopped (or ½ tsp dried)
1 cup cherry tomatoes, halved
½ cup pitted olives (Kalamata or green)
1 medium onion, diced
1 small zucchini, diced
2 tbsp olive oil
½ tsp salt
¼ tsp black pepper

Ingredient Tips:

Fish: Choose fresh or thawed fillets; cod for mild flavor, halibut for firmness.
Herbs: Fresh for brightness; dried as a convenient substitute.
Olives: Kalamata for authentic Mediterranean tang; green for milder taste.
Veggies: Dice evenly for uniform cooking.
Olive Oil: Extra virgin for rich flavor and health benefits.

Directions for Easy Mediterranean Baked Fish

Let’s create this delicious Easy Mediterranean Baked Fish!

Preheat Oven

I preheat the oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish with olive oil to prevent sticking.

Season Fish

I place 2 fish fillets in the baking dish and sprinkle with 1 tbsp chopped thyme, 1 tbsp chopped rosemary, 1 tsp dried oregano, and 1 tsp chopped parsley, ensuring even coverage.

Add Vegetables

I arrange 1 cup halved cherry tomatoes, ½ cup pitted olives, 1 diced onion, and 1 diced zucchini around the fillets, filling the dish with colorful veggies.

Drizzle and Season

I drizzle 2 tbsp olive oil over the fish and vegetables, then season with ½ tsp salt and ¼ tsp black pepper for balanced flavor.

Bake

I bake for 20–25 minutes, or until the fish flakes easily with a fork (145°F internal temperature) and the vegetables are tender.

Serve

I garnish with extra parsley or a lemon wedge and serve the Easy Mediterranean Baked Fish hot, paired with a side of choice.

Nutrition

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: ~30 minutes
Servings: 2
Calories: ~250 kcal per serving
Macros per Serving: 15g carbs, 30g protein, 20g fat, 4g fiber

Variations for Easy Mediterranean Baked Fish

Try these twists on Easy Mediterranean Baked Fish:

Citrus Burst: Add lemon or orange zest for a zesty Healthy Fish Dinner.
Spicy Kick: Sprinkle ¼ tsp red pepper flakes for heat.
Veggie Swap: Use bell peppers or artichoke hearts instead of zucchini for a colorful Healthy Fish Dinner.
Cheesy Topping: Sprinkle ¼ cup crumbled feta before baking.
Herb Twist: Replace thyme with fresh basil or dill.

Serving Ideas:

Pair with Layla Cooks’ Chocolate Marshmallow Swirl Cookies for a sweet finish.
Serve with couscous, quinoa, or a green salad for a Healthy Fish Dinner.
Add a dollop of tzatziki or hummus for creamy Mediterranean flair.

Storage

I store Easy Mediterranean Baked Fish leftovers in an airtight container in the refrigerator for up to 2 days. For longer storage, I freeze the baked fish and vegetables in a freezer-safe container, wrapped tightly, for up to 3 months. To reheat, I thaw overnight in the refrigerator and bake at 350°F for 10–15 minutes until warmed through, avoiding the microwave to preserve texture. I assemble the dish up to 24 hours ahead, refrigerate, and bake when ready.

FAQs About Easy Mediterranean Baked Fish

Here are some common questions about this recipe:

Can I use a different type of fish for this recipe?
Yes, you can use various types of fish fillets for this recipe. Cod, tilapia, and halibut are great options, but you can also try salmon, snapper, or any other mild, flaky fish. Adjust the cooking time based on the thickness of the fillets.

Can I make this recipe ahead of time?
Yes, you can prepare the dish ahead of time. Assemble the fish and vegetables in the baking dish, cover it, and store it in the refrigerator for up to 24 hours before baking. When ready to cook, just preheat the oven and bake as directed.

What can I use instead of olives?
If you’re not a fan of olives or don’t have any on hand, you can omit them or substitute with capers or artichoke hearts. These alternatives will still add a flavorful touch to the dish.

Can I use dried herbs instead of fresh?
Yes, you can use dried herbs if fresh ones are unavailable. For this recipe, use 1 teaspoon of dried thyme, 1 teaspoon of dried rosemary, and ½ teaspoon of dried oregano in place of the fresh herbs. Adjust the quantity to taste, as dried herbs are more concentrated.

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Conclusion

Enjoy a fresh, flavorful dinner with our Easy Mediterranean Baked Fish recipe! This dish not only offers a delightful taste but also provides a nutritious boost to your meal plan. Whether you’re cooking for yourself or for a loved one, this recipe is sure to impress.