Description
This Mediterranean Baked Fish is a bright, flavorful one-pan dinner made with tender white fish, lemon, garlic, fresh herbs, juicy cherry tomatoes, and briny olives. It’s light yet satisfying, easy enough for busy weeknights, and elegant enough for guests.
Ingredients
Scale
- 2 fish fillets (cod, halibut, or sea bass)
- 6 sprigs thyme, finely chopped
- 3 sprigs rosemary, finely chopped
- 1 tsp dried oregano
- 2 tsp parsley (fresh or dried)
- 4 garlic cloves, minced (or 2 tsp garlic paste)
- 1 tsp chopped basil (optional)
- 1 tsp lemon zest
- 1 tbsp fresh lemon juice
- 1 tbsp sweet chili sauce
- ½ tsp salt
- ½ tsp black pepper
- ¼ cup olive oil
- 1 cup cherry tomatoes, halved
- ½ cup pitted olives (Kalamata or Castelvetrano)
Instructions
- Preheat oven to 400°F (200°C).
- Pat fish fillets completely dry with paper towels.
- In a small bowl, whisk together olive oil, lemon juice, sweet chili sauce, thyme, rosemary, oregano, parsley, basil (if using), lemon zest, garlic, salt, and pepper.
- Spoon half of the marinade over both sides of the fish.
- Toss cherry tomatoes and olives with the remaining marinade.
- Spread the tomatoes and olives in a baking dish.
- Place the marinated fish on top.
- Bake for 15–20 minutes, or until the fish flakes easily with a fork and is opaque throughout.
- Rest for 1–2 minutes before serving. Spoon the pan juices over the fish and garnish with extra parsley if desired.
Notes
- Cooking time depends on thickness. Start checking at 12 minutes for thinner fillets.
- If using frozen fish, thaw completely and pat dry before baking.
- Dried herbs can be substituted for fresh (use about ⅓ the amount).
- Serve with couscous, rice, quinoa, crusty bread, or a simple salad.
- Store leftovers in the refrigerator for up to 2 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 420 kcal
- Sugar: 4 g
- Sodium: 520 mg
- Fat: 32 g
- Saturated Fat: 5 g
- Unsaturated Fat: 25 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 32 g
- Cholesterol: 70 mg