Description
A light, healthy, and flavorful Mediterranean-style baked fish dish, loaded with cherry tomatoes, olives, garlic, and herbs for a fresh and satisfying meal.
Ingredients
4 white fish fillets (cod, tilapia, or halibut)
2 tbsp olive oil
1 lemon (zested and juiced)
2 garlic cloves, minced
1 cup cherry tomatoes, halved
1/2 cup kalamata olives, pitted
1/4 cup red onion, thinly sliced
1 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
Fresh parsley, chopped (for garnish)
Instructions
1. Preheat the oven to 400°F (200°C).
2. Lightly grease a baking dish with olive oil.
3. Arrange the fish fillets in a single layer in the dish.
4. In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, salt, and pepper.
5. Pour the mixture over the fish fillets.
6. Top with cherry tomatoes, olives, and red onion.
7. Bake for 15–20 minutes, or until fish flakes easily with a fork.
8. Garnish with fresh parsley and serve with rice or crusty bread.
Notes
Use any mild white fish such as cod or tilapia.
Add capers or artichoke hearts for extra Mediterranean flavor.
For a low-carb option, serve with cauliflower rice or a green salad.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Dinner
- Method: Baked
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with veggies
- Calories: 290
- Sugar: 3g
- Sodium: 520mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 70mg
Keywords: baked fish, Mediterranean diet, healthy dinner, lemon garlic fish, easy weeknight meal