Description
A delicious and easy recipe for Mediterranean baked fish, featuring fresh ingredients and simple preparation.
Ingredients
Scale
- 4 white fish fillets (cod, haddock, or tilapia), approximately 170 g each
- 2 tablespoons olive oil
- 1 cup cherry tomatoes, halved
- 120 g Kalamata olives, pitted and sliced
- 3 cloves garlic, minced
- 1 small red onion, thinly sliced
- 1 lemon, thinly sliced
- 1/4 cup fresh parsley, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt, to taste
- Black pepper, to taste
- Optional: 1/4 teaspoon red pepper flakes
Instructions
- Preheat oven to 200°C. Lightly grease a baking dish with 1 tablespoon of olive oil.
- Place fish fillets in the prepared baking dish. Drizzle with remaining olive oil, then season fillets evenly with salt, black pepper, dried oregano, and dried thyme.
- Distribute halved cherry tomatoes, sliced olives, minced garlic, and thinly sliced red onion over and around the fish.
- Arrange lemon slices on top of the fillets to infuse brightness and aroma.
- For additional heat, sprinkle red pepper flakes over the assembled ingredients.
- Transfer to the preheated oven and bake uncovered for 15–20 minutes, until the fish is opaque and flakes easily with a fork.
- Remove baking dish from oven. Garnish with chopped fresh parsley for added freshness and color.
- Serve the baked fish warm, accompanied by crusty bread, rice, or a fresh salad.
Notes
- For best results, use fresh white fish.
- This recipe can be easily doubled for larger servings.
- Feel free to adjust the vegetables according to your preference.
- For extra flavor, consider marinating the fish in olive oil and herbs beforehand.
Nutrition
- Serving Size: 1 fillet
- Calories: 310
- Sugar: 2g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg