If you’re craving a vibrant, flavorful meal that captures the essence of sun-soaked shores and fresh ingredients, this Mediterranean Baked Fish Recipe is exactly what you need. Bursting with herbs, tangy lemon, and a medley of colorful vegetables, this dish is a perfect harmony of taste and nutrition. The tender fish fillets soak in a fragrant marinade that elevates every bite, making it both comforting and exciting. Whether it’s a busy weeknight or a relaxed weekend dinner, this recipe offers simplicity without skimping on the rich, authentic Mediterranean flavors we all love.
Ingredients You’ll Need
Each ingredient in this Mediterranean Baked Fish Recipe plays a key role in building its flavor profile. From fresh herbs to juicy cherry tomatoes, these components work together to create a vibrant dish that’s as beautiful as it is delicious.
- Fish fillets: Choose firm white fish like cod or sea bass for perfect texture and mild flavor that absorbs the marinade well.
- Thyme (6 sprigs, chopped): Adds an earthy, slightly lemony aroma that brightens the dish.
- Rosemary (3 sprigs, chopped): Offers a piney, fragrant depth that complements the fish beautifully.
- Oregano (1 teaspoon, dried): Classic Mediterranean herb that adds warmth and a subtle bitterness.
- Parsley (2 teaspoons, chopped or dried): Brings a fresh, slightly peppery note to balance richer flavors.
- Garlic (4 cloves minced or 2 teaspoons paste): Provides a sharp, pungent kick that’s essential to Mediterranean cooking.
- Basil (1 teaspoon, chopped – optional): Adds a sweet, peppery nuance that lifts the flavor complexity.
- Lemon zest (1 teaspoon) and Lemon juice (1 tablespoon): Introduce bright citrus notes that cut through the richness and brighten the palate.
- Sweet chilli sauce (1 tablespoon): A gentle heat and a touch of sweetness add unexpected excitement to the marinade.
- Salt (½ teaspoon) and Black pepper (½ teaspoon): Essential seasoning to enhance and balance all the natural flavors.
- Olive oil (¼ cup): The Mediterranean staple adds luscious richness and helps bind the marinade.
- Cherry tomatoes (1 cup): Juicy bursts of sweetness and vibrant color that roast beautifully.
- Olives (½ cup, pitted): Bring a salty, savory punch that’s iconic in Mediterranean cuisine.
- Onion (1 medium, diced): Adds sweetness and depth when gently baked.
- Zucchini (1, diced): Softens to tender perfection, adding texture and earthy freshness.
How to Make Mediterranean Baked Fish Recipe
Step 1: Prep Your Oven and Baking Dish
Start by preheating your oven to 400℉. While it warms up, lightly grease or line your baking dish to ensure nothing sticks. This step sets the stage for a smooth cooking experience and makes clean-up so much easier.
Step 2: Create the Herbaceous Marinade
In a mixing bowl, combine the thyme, rosemary, oregano, parsley, garlic, optional basil, lemon zest, lemon juice, sweet chilli sauce, salt, black pepper, and olive oil. This marinade is the magic behind the bold flavor of the Mediterranean Baked Fish Recipe. Rub it lovingly on both sides of your fish fillets to let those flavors soak in deeply.
Step 3: Marinate the Vegetables
Use the leftover marinade in the bowl to toss the cherry tomatoes, olives, diced onion, and zucchini. This ensures the vegetables are infused with the same vibrant, herbaceous flavors and will roast alongside the fish, creating a deliciously cohesive dish.
Step 4: Arrange and Bake
Pour the marinated vegetables into the prepared baking dish, spreading them evenly. Nestle the marinated fish fillets gently on top. Pop the whole dish in the oven and bake at 400℉ for about 15 minutes, or until the fish flakes easily with a fork and the vegetables are tender and slightly caramelized.
Step 5: Rest and Serve
Once baked to perfection, remove the dish from the oven and let everything rest for 5 minutes. This allows the juices to redistribute within the fish and vegetables, enhancing the flavors and ensuring every bite is moist and flavorful before serving.
How to Serve Mediterranean Baked Fish Recipe
Garnishes
Fresh herbs like extra parsley or a sprinkle of chopped basil make perfect garnishes, adding brightness just before serving. A few thin lemon slices or a drizzle of high-quality extra virgin olive oil can also enhance visual appeal and taste.
Side Dishes
This baked fish dish pairs beautifully with light sides such as fluffy couscous, herbed quinoa, or a simple green salad with a tangy vinaigrette. Crusty bread is also wonderful to soak up the flavorful juices and roasted vegetable goodness.
Creative Ways to Present
For a fun twist, serve this Mediterranean Baked Fish Recipe in individual shallow bowls, layering the roasted vegetables beneath the fillets. Alternatively, plate it family-style on a large platter, letting guests help themselves to all the colorful roasted ingredients. Either way, it’s as much a feast for the eyes as it is for the taste buds.
Make Ahead and Storage
Storing Leftovers
Leftover Mediterranean Baked Fish Recipe can be stored in an airtight container in the refrigerator for up to 2 days. Make sure to cool it down to room temperature before refrigerating to preserve freshness and flavor without compromising texture.
Freezing
If you want to save it for later, freeze the cooked fish and vegetables in a freezer-safe container. Consume within a month for best taste and texture, though note that the texture of some vegetables may change slightly after freezing.
Reheating
When ready to enjoy again, gently reheat the dish in a preheated oven at 350℉ until warmed through, around 10-12 minutes. Avoid microwaving if possible, as the oven method better preserves the flaky texture of the fish and the roasted character of the vegetables.
FAQs
Can I use frozen fish fillets for this recipe?
Absolutely! Just be sure to thoroughly thaw the fish overnight in the refrigerator and pat it dry before marinating to avoid excess moisture and ensure the marinade clings beautifully.
What types of fish work best for Mediterranean Baked Fish Recipe?
Firm, white fish like cod, sea bass, haddock, or halibut work best because they hold together well when baked and absorb the flavors of the marinade without becoming mushy.
Is sweet chilli sauce necessary or can I omit it?
While it adds a delightful touch of sweetness and subtle heat, you can omit or substitute it with a little honey and chili flakes if you prefer a milder flavor profile.
Can this recipe be made vegan or vegetarian?
You can easily adapt it by replacing the fish with hearty vegetables like thick slices of eggplant or large portobello mushrooms, using the same marinade and baking method for a delicious plant-based twist.
How can I make the dish spicier?
Increase the quantity of sweet chilli sauce, add a pinch of red pepper flakes to the marinade, or serve with a side of spicy harissa for an extra kick that still complements the Mediterranean flavors.
Final Thoughts
I can’t recommend this Mediterranean Baked Fish Recipe enough for anyone looking to enjoy a fresh, flavorful, and fuss-free meal that brings a touch of sunshine to their table. It’s a simple way to cook something wholesome, packed with vibrant herbs and veggies, and every time it comes out perfectly delicious. Give it a try — I promise it’ll become a fast favorite in your recipe collection!
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Mediterranean Baked Fish Recipe
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Total Time: 35 minutes
- Yield: 2 to 3 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Mediterranean Baked Fish recipe features tender fish fillets baked with a vibrant mix of herbs, garlic, lemon, and sweet chili sauce, accompanied by juicy cherry tomatoes, olives, zucchini, and onions. It’s a flavorful, healthy dish that brings the fresh tastes of the Mediterranean right to your table, perfect for a quick and wholesome dinner.
Ingredients
Fish and Marinade
- 2 Fish fillets
- 6 sprigs Thyme, chopped
- 3 sprigs Rosemary, chopped
- 1 teaspoon Oregano, dried
- 2 teaspoon Parsley, chopped or dried
- 4 Garlic cloves, minced or chopped or 2 teaspoon garlic paste
- 1 teaspoon Basil, chopped (optional)
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 1 tablespoon Sweet chilli sauce
- ½ teaspoon Salt
- ½ teaspoon Black pepper
- ¼ cup Olive oil
Vegetables
- 1 cup Cherry tomatoes
- ½ cup Olives, pitted
- 1 medium Onion, diced
- 1 Zucchini, diced
Instructions
- Preheat Oven: Preheat your oven to 400℉ (about 200℃) and lightly grease or line a baking dish to prevent sticking.
- Prepare Marinade: In a bowl, mix together chopped thyme, rosemary, dried oregano, parsley, minced garlic, optional basil, lemon zest, lemon juice, sweet chili sauce, salt, black pepper, and olive oil until well combined. This fragrant marinade will infuse the fish with vibrant flavors.
- Marinate Fish and Veggies: Rub the marinade thoroughly on both sides of the fish fillets. Then, add the cherry tomatoes, pitted olives, diced onion, and zucchini into the remaining marinade, tossing to coat the vegetables evenly.
- Assemble in Baking Dish: Pour the marinated vegetables into the prepared baking dish, spreading them evenly. Place the marinated fish fillets on top of the vegetables to allow the flavors to meld during baking.
- Bake: Place the baking dish in the preheated oven and bake for approximately 15 minutes, or until the fish is cooked through and flakes easily with a fork.
- Rest and Serve: Remove the dish from the oven and let it rest for 5 minutes to allow the juices to settle. Serve warm, enjoying the tender fish alongside the flavorful Mediterranean vegetables.
Notes
- You can use any firm white fish like cod, halibut, or sea bass for this recipe.
- Adjust the amount of sweet chili sauce to your preferred level of sweetness and spice.
- For a low-sodium option, reduce or omit added salt and use low-sodium olives.
- This dish pairs well with crusty bread, rice, or a fresh green salad.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
