4.9 from 478 votes
Mediterranean Baked White Fish
Mediterranean Baked White Fish showcases a thick white fish fillet baked with a savory mix of cherry tomatoes, olives, red onion, garlic, and herbs. The fish is seasoned simply with salt, pepper, and lemon juice and then topped with the vibrant Mediterranean vegetable and herb mixture before baking. The result is a dish with tender, flaky fish infused with tart, briny, and fragrant flavors that work well as a light main course.
Prep Time
10 mins
Cook Time
15 mins
Servings:
6
people (up to)
Calories:
1283 kcal
Course:
Dinner
Cuisine:
Mediterranean
Ingredients
- 1 ½ lb white fish fillet 1 to 1 ½ in thickness, such as cod or halibut
- salt Kosher salt
- black pepper Kosher salt
- extra virgin olive oil
- lemon more for later, juice of ½ lemon
- 8 ounces cherry tomatoes halved
- 3 ounces olive halved (I used a combination of kalamata olives and green olives, pitted
- 3 tablespoons red onion minced
- 4 to 5 garlic minced, cloves
- 1 tablespoon thyme fresh leaves
- 2 teaspoons oregano dried
Instructions
- Heat the oven to 425 degrees F.
- Pat the fish dry and season with salt and pepper on both sides. Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it. Squeeze ½ lemon juice all over the top of the fish.
- In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a very small pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons extra virgin olive oil) toss to combine.
- Pour the tomato and olive mixture over the fish.
- Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish).
- Remove from the heat and serve.
Cup of Yum
Notes
- Fish cooks quickly; start checking doneness around 15 minutes by gently flaking with a fork.
- Serve with lemon rice, couscous, or your preferred grain to complement the Mediterranean flavors.
- Adding a fresh green salad pairs well with the baked fish and vegetable topping.
- Use a mix of kalamata and green olives for balanced briny flavor.
Nutrition Information
Calories
128.3kcal
(6%)
Carbohydrates
3.9g
(1%)
Protein
21g
(42%)
Fat
3g
(5%)
Saturated Fat
0.5g
(3%)
Cholesterol
48.8mg
(16%)
Sodium
286.8mg
(12%)
Potassium
587.5mg
(13%)
Fiber
1.3g
(5%)
Vitamin A
353IU
(7%)
Vitamin C
12.6mg
(14%)
Calcium
49.8mg
(5%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 6 people (up to)
Amount Per Serving
Calories 1283
% Daily Value*
| Calories | 128.3kcal | 6% |
| Carbohydrates | 3.9g | 1% |
| Protein | 21g | 42% |
| Fat | 3g | 5% |
| Saturated Fat | 0.5g | 3% |
| Cholesterol | 48.8mg | 16% |
| Sodium | 286.8mg | 12% |
| Potassium | 587.5mg | 13% |
| Fiber | 1.3g | 5% |
| Vitamin A | 353IU | 7% |
| Vitamin C | 12.6mg | 14% |
| Calcium | 49.8mg | 5% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.