Mediterranean Baked Fish Recipe

Hey Y’all, Let’s Bake Some Mediterranean Sunshine!

Picture this: golden light streaming through your kitchen window, the zesty perfume of lemon and garlic dancing in the air, and a baking dish bubbling away with jewel-toned veggies and flaky fish. That’s the magic of this Mediterranean Baked Fish, friends! It’s not just dinner—it’s a mini-vacation on a plate. As a flavor chaser who lives for simple-but-wow meals, this dish checks all my boxes: quick prep (15 mins!), minimal cleanup, and that gorgeous rustic charm that makes everyone gather ’round the kitchen island before you even call ’em.

Why do I adore it? It’s like the Mediterranean coast decided to throw a party in your oven. We’re talking tender fish fillets lounging on a confetti of sweet peppers, punchy olives, and blistered tomatoes, all swimming in a garlicky, herby marinade. No fancy techniques—just layer, drizzle, and bake. Perfect for busy weeknights but fancy enough for weekend guests. So tie on that apron, crank up some bouzouki music, and let’s turn your kitchen into a seaside taverna!

Olive Groves & Grandma’s “Fish Therapy”

Mediterranean Baked Fish Recipe

Print Recipe

This baked fish dish is a Mediterranean classic—light, flavorful, and beautifully rustic. Layered over a colorful bed of vegetables and infused with lemon, garlic, and herbs, it’s a wholesome meal that brings coastal freshness to your kitchen with minimal effort.

• Author: Wyatt Porter
• Prep Time: 15 mins
• Cook Time: 20 mins
• Total Time: 35 mins
• Yield: 4 1x

Ingredients

Scale 1x2x3x

For the Fish

4 fillets white fish (cod, tilapia, sea bass)

2 tbsp olive oil

1 lemon, thinly sliced

Salt & black pepper to taste

Mediterranean Marinade

2 garlic cloves, minced

1 tsp dried oregano

1 tsp dried thyme

1 tsp dried rosemary

½ tsp paprika

2 tbsp lemon juice (fresh)

2 tbsp olive oil

Salt & pepper to taste

Vegetable Bed

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 red onion, sliced

1 cup cherry tomatoes

½ cup Kalamata olives, pitted

2 tbsp fresh parsley, chopped

Salt & pepper to taste

Instructions

Preheat oven to 400°F (200°C).

In a large baking dish, layer all vegetables and sprinkle with salt and pepper.

In a bowl, whisk together marinade ingredients.

Place fish fillets on top of the vegetables. Drizzle marinade over fish.

Lay lemon slices on each fillet.

Bake for 18–20 minutes, or until fish is flaky and cooked through.

Garnish with fresh parsley and serve warm.

Notes

Light, herby, and full of Mediterranean flair—this baked fish is a simple, elegant dish you’ll want to make again and again.

Nutrition

• Calories: 350 per serving

This recipe always whisks me back to Crete, where I spent a summer helping my Yiayia (that’s Greek for grandma) in her sun-drenched kitchen. One sweltering afternoon, I was sulking after botching her baklava (hello, syrup tsunami!). She handed me a knife and said, “Chop peppers, agapi mou. Fish therapy fixes everything.” Together, we sliced ruby-red onions and squeezed lemons until our hands smelled like sunshine. As the dish baked, she told stories of fishermen hauling in the day’s catch straight to her mama’s oven. The moment that first flaky bite hit my tongue? Magic. The tangy olives, the sweet tomatoes bursting like confetti—it wasn’t just dinner. It was a hug from the Aegean Sea. Now, whenever life feels chaotic, I make this. It’s my edible reset button, y’all. Pass the olives!

Your Flavor-Packed Shopping List

• White fish fillets (4): Cod or tilapia work great—they’re mild canvases for flavor! Insider hack: Pat ’em bone-dry with paper towels for perfect searing later.
• Olive oil (4 tbsp total): Extra-virgin, please! It’s the liquid gold of the Med. Sub: Avocado oil in a pinch.
• Lemon (1 + juice): Thin slices for looks, juice for zing! Chef’s trick: Roll it on the counter first—juices flow easier.
• Garlic cloves (2, minced): Fresh is non-negotiable. Jarred garlic? We’re not savages, people.
• Dried herbs (oregano, thyme, rosemary – 1 tsp each): Rub ’em between your palms before adding—awakens their oils!
• Paprika (½ tsp): Smoked or sweet—both rock. Adds sunset color.
• Bell peppers (1 red + 1 yellow, sliced): Color = nutrients! Swap: Use orange or even poblano for kick.
• Red onion (1, sliced): Soaks up marinade like a dream. Tip: Soak in ice water for 5 mins if you hate raw bite.
• Cherry tomatoes (1 cup): Burst into saucy pockets! Hack: Halve if you hate tomato bombs mid-bite.
• Kalamata olives (½ cup, pitted): Salty little flavor grenades. Sub: Green olives or capers.
• Fresh parsley (2 tbsp chopped): Adds grassy freshness. Chef’s note: Stir half into veggies pre-bake!

Let’s Build Flavor Town—Layer by Layer!

1. Preheat your oven to 400°F (200°C). Why? A hot oven = caramelized veggies, not steamed mush! Toss a baking sheet in there too—it’ll help crisp the fish bottom.
2. Build your veggie bed: In a large baking dish, toss peppers, onion, tomatoes, olives, parsley, salt, and pepper. Secret weapon: Drizzle 1 tbsp olive oil under AND over the veggies. Prevents sticking and boosts roasting!
3. Whisk the marinade: In a bowl, mix garlic, dried herbs, paprika, lemon juice, 2 tbsp olive oil, salt, and pepper. Chef’s hack: Let it sit 5 mins—garlic mellows, herbs bloom.
4. Fish spa time: Nestle fillets skin-side down (if skin-on) atop veggies. Drizzle marinade over fish—get it into nooks! Pro move: Spoon extra garlic bits onto fillets.
5. Lemon bling: Shingle lemon slices over fish. They’ll crisp and infuse oil as they bake!
6. Bake 18-20 mins: Key doneness test: Slide a fork into thickest part—fish should flake easily but still glisten. Watchdog tip: If veggies aren’t tender, remove fish and bake veggies solo 5 more mins.
7. Rest 3 mins: Let juices redistribute. Fish stays hot, I promise!

Plating Like a Seaside Pro

Scoop a generous heap of those roasted veggies onto plates—they’re the coziest edible “blanket.” Top with a lemony fish fillet. Garnish with extra parsley and a cheeky extra lemon wedge for squeezing. Want that rustic taverna vibe? Serve straight from the baking dish at the table—let folks dig in family-style! Pair with crusty bread (for soppin’ up juices) or lemon-herb couscous. A crisp Greek salad or roasted lemon potatoes? *Chef’s kiss*. And y’all—cold Assyrtiko wine is non-negotiable for the full experience!

Shake Up Your Fish Game!

• Seafood Swap: Use shrimp or scallops (bake 10-12 mins). Salmon’s gorgeous too—adds richness!
• Veggie Bonanza: Toss in artichoke hearts, zucchini, or eggplant. Vegetarian? Swap fish for chickpeas or tofu slabs!
• Spice It Up: Add red pepper flakes to marinade or top with harissa paste.
• Herb Refresh: Swap dried herbs for 2 tbsp fresh dill or basil.
• Cheesy Twist: Sprinkle feta or goat cheese over veggies pre-bake—melty tang heaven!

Confessions from My Test Kitchen

This recipe’s evolved more than my taste in aprons! Originally, I’d sear fish first—total overkill. Turns out, baking straight on veggies steams the fish gently while the top gets golden. Genius! One hilarious fail: I once used dried rosemary stems (not chopped). We spent dinner picking twigs from our teeth—hence my “rub herbs” tip! Over time, I’ve added olives for brine and doubled the garlic—because life’s too short for timid flavors. Pro tip: Make extra veggie bed mix—it’s killer with eggs next morning! This dish’s magic? It’s foolproof enough for Tuesday, but feels like Saturday night. Just like Yiayia promised.

Fish Fails Fixed: Your Burning Questions

Q: My fish turned out dry! Help?
A: Two culprits: Overbaking or lean fish. Set that timer! At 18 mins, start checking. If using cod/haddock (super lean), brush fillets with 1 tbsp extra oil before marinade. Basting halfway helps too!

Q: Can I use frozen fish?
A: Absolutely! Thaw overnight in the fridge first. Pat DRY—wet fish = soggy veggies. For extra insurance, salt fillets 10 mins pre-cook, then rinse and pat. Firms ’em up!

Q: Veggies still crunchy after baking. Sad trombone.
A: Size matters! Slice peppers/onions thin (¼-inch max). Still firm? Toss veggies with 1 tbsp oil and roast solo 10 mins BEFORE adding fish. Problem solved!

Q: Leftovers?
A: Store in fridge 2 days max. Reheat GENTLY—30 sec bursts in microwave, or in a covered skillet with a splash of broth. Fish flakes best cold in salads!

Light & Wholesome Goodness

Per serving (1 fillet + veggies): Calories: ~350 | Protein: 28g | Carbs: 12g | Fat: 20g (mostly heart-healthy olive oil!) | Fiber: 3g. Packed with omega-3s, vitamin C from peppers, and lycopene from tomatoes. Gluten-free and low-carb friendly!

🌞 Final Thoughts: A Taste of the Mediterranean, No Passport Needed

If your dinner routine’s feeling a little too “meh” lately, this Mediterranean Baked Fish is your sun-drenched escape—no flight delays, no fancy ingredients, just real, rustic comfort in every bite. Whether you’re channeling seaside taverna vibes or just trying to make something nourishing between Zoom calls, this dish delivers big flavor with minimal fuss.

It’s the kind of meal that reminds you food doesn’t have to be complicated to be memorable. Roasted veggies, bright herbs, flaky fish—it’s love on a plate. Bonus: the cleanup’s a breeze, the leftovers are dreamy, and your kitchen will smell like a Greek island breeze blew through. So light a candle, pour that crisp glass of wine, and toast to Yiayia’s wisdom: when in doubt, bake something with lemon and garlic.