A vibrant, wholesome Mediterranean-style dish featuring tender white fish baked with tomatoes, olives, herbs, and olive oil. This recipe is simple, healthy, and ready in under 30 minutes. Perfect for weeknights yet elegant enough for guests.
Ingredients
For the Fish
2 white fish fillets (cod, haddock, tilapia, halibut, or sea bass — about 1 lb / 450 g total)
1 zucchini, diced
1 cup cherry tomatoes, halved
½ cup mixed olives (green + black)
3 tbsp extra-virgin olive oil
3 cloves garlic, minced
1 tsp paprika
1 tsp dried oregano
½ tsp ground cumin (optional but recommended)
Salt and black pepper to taste
Juice of ½ lemon
Fresh parsley or basil for garnish
Fresh thyme (optional, for aromatic flavor)
Instructions
1. Preheat the oven
Heat your oven to 400°F (200°C).
2. Prepare the vegetables
In a baking dish, add the diced zucchini, cherry tomatoes, olives, and garlic.
Drizzle with 2 tbsp olive oil, season with salt, pepper, and half of the oregano + paprika.
Toss to coat evenly.
3. Prepare the fish
Pat fish dry with paper towels.
Brush with 1 tbsp olive oil, lemon juice, and the rest of the spices (paprika, oregano, cumin).
Lay the fish fillets on top of the vegetables in the baking dish.
4. Bake
Bake uncovered for 15–20 minutes, depending on thickness of fillets.
Fish should be opaque, flaky, and tender.
5. Garnish and serve
Sprinkle fresh parsley or basil.
Add a few sprigs of thyme (optional).
Serve with rice, couscous, roasted potatoes, or crusty bread.
Description
This Mediterranean Baked Fish is a nutritious and colorful one–pan meal bursting with fresh flavors. The combination of olive oil, tomatoes, olives, zucchini, garlic, and herbs creates a naturally rich sauce that infuses the fish as it cooks. It’s light, aromatic, and deeply satisfying.
Recipe Notes
Any white flaky fish works well.
For thicker fillets (halibut or sea bass), increase baking time by 3–5 minutes.
Add capers or sliced onions for extra depth.
Use cherry tomatoes for best sweetness, but regular chopped tomatoes work too.
You can substitute zucchini with bell peppers or eggplant.
Tips for Best Results
Don’t overbake — fish dries out quickly. Remove when just flaky.
Use good olive oil — it enhances Mediterranean flavors.
Season generously — mild fish absorbs herbs beautifully.
Let it rest 2 minutes after baking to settle juices.
For more flavor, marinate fish 10 minutes in lemon + olive oil + garlic.
Servings
Serves: 2 people
Double recipe for 4 servings.
Nutritional Information (per serving — approximate)
Calories: 330
Protein: 32 g
Carbohydrates: 8 g
Fat: 19 g (mostly healthy fats)
Fiber: 2 g
Sodium: Varies based on olives and seasoning
Sugars: 4 g
Health Benefits
High-protein, low-carb meal perfect for weight loss or lean eating.
Rich in omega-3 fatty acids (heart & brain health).
Olive oil provides healthy monounsaturated fats.
Tomatoes and zucchini offer antioxidants like lycopene and vitamin C.
Mediterranean-style diets are linked to reduced inflammation and long-term wellness.
Q&A
Q: Can I use frozen fish?
A: Yes! Thaw completely and pat very dry before baking.
Q: Can I make this ahead?
A: You can prep the vegetables earlier, but bake the fish right before serving for best texture.
Q: What can I serve it with?
Couscous
Lemon rice
Quinoa
Mashed potatoes
Garlic bread
Simple green salad
Q: Can I add spice?
Absolutely — add chili flakes or a dash of cayenne.
Q: Can I make it dairy-free or gluten-free?
It’s naturally both dairy-free and gluten-free.
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