Easy Mediterranean Baked Fish

A fresh and flavorful oven-baked seafood dinner featuring tender white fish fillets, juicy cherry tomatoes, black olives, red onion, garlic, olive oil, lemon juice, oregano, and paprika. Finish with fresh parsley and lemon slices for a simple Mediterranean-inspired meal.

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Course: Dinner, Healthy Meal, Main Course, Seafood

Cuisine: Greek-Inspired, Mediterranean-Inspired

Keyword: Baked Fish with Cherry Tomatoes, Baked White Fish, Easy Mediterranean Baked Fish, Easy Seafood Dinner, Fish with Tomatoes and Olives, Garlic Lemon Fish, Healthy Baked Fish Dinner, Lemon Garlic Baked Fish, Mediterranean Baked Fish, Mediterranean Fish Recipe, Mediterranean Tilapia, Oven Baked Cod

Calories: 290kcal

Equipment

Oven
Medium baking dish
small mixing bowl
whisk
Sharp kitchen knife
cutting board
Measuring cups and spoons
Paper towels
Instant-read food thermometer
Serving spatula
Lemon zester, optional
Airtight storage containers

Ingredients

600 g white fish fillets, such as cod or tilapia
3 tbsp olive oil
3 cloves garlic, finely minced
1 cup cherry tomatoes, halved
0.5 cup black olives, sliced and drained
1 small red onion, thinly sliced
1 tsp dried oregano
0.5 tsp paprika
0.5 tsp salt
0.25 tsp ground black pepper
2 tbsp fresh lemon juice
0.5 tsp fresh lemon zest, optional
2 tbsp fresh parsley, chopped
1 medium lemon, thinly sliced, for garnish

Instructions

Preheat the oven to 400°F (200°C). Lightly grease a medium baking dish using a small amount of the measured olive oil.
Pat 600 grams white fish fillets dry with paper towels and arrange on a clean plate or cutting board.
Season both sides of the fish evenly with 1 teaspoon dried oregano, 1/2 teaspoon paprika, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper.
In a small bowl, whisk the remaining measured olive oil, 3 minced garlic cloves, and 2 tablespoons fresh lemon juice.
Arrange the seasoned fish fillets in a single layer inside the prepared baking dish.
Scatter 1 cup halved cherry tomatoes, 1/2 cup sliced drained black olives, and 1 thinly sliced small red onion around and over the fish.
Whisk the garlic lemon olive oil mixture again and drizzle it evenly over the fish and vegetables.
Bake uncovered for approximately 15 to 20 minutes, or until the fish flakes easily and reaches an internal temperature of at least 145°F (63°C) at the thickest point.
Remove the baking dish from the oven and sprinkle with 2 tablespoons chopped fresh parsley and optional 1/2 teaspoon lemon zest.
Garnish with slices of 1 medium lemon. Serve warm with cherry tomatoes, olives, onions, and garlic lemon cooking juices spooned over each portion. Refrigerate leftovers promptly.

Notes

Prep time: approximately 10 to 15 minutes. Cook time: approximately 15 to 20 minutes, depending on fish thickness. Total time: approximately 25 to 35 minutes. Servings: 3 to 4. Oven temperature: 400°F (200°C). The recipe uses 600 grams (approximately 1 1/3 pounds) white fish fillets, within the original suggested range of 500 to 700 grams. Cod, tilapia, haddock, or another firm white fish works well. Use 3 tablespoons olive oil, 3 minced garlic cloves, 1 cup halved cherry tomatoes, 1/2 cup sliced drained black olives, 1 small thinly sliced red onion, 1 teaspoon dried oregano, 1/2 teaspoon paprika, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 2 tablespoons fresh lemon juice, optional 1/2 teaspoon lemon zest, 2 tablespoons chopped fresh parsley, and 1 medium sliced lemon for garnish. Preheat oven to 400°F (200°C) and grease a medium baking dish lightly using a small amount of the measured olive oil. Pat fish fillets thoroughly dry and season both sides with oregano, paprika, salt, and pepper. In a small bowl, combine remaining olive oil, minced garlic, and fresh lemon juice. Arrange fish in a single layer in the baking dish. Scatter cherry tomatoes, sliced black olives, and thinly sliced red onion around and over the fillets. Drizzle with the garlic lemon mixture. Bake uncovered for approximately 15 to 20 minutes until the fish becomes opaque, flakes easily with a fork, and reaches at least 145°F (63°C) at the thickest point. Thicker fillets may need additional cooking time. Remove from oven, sprinkle with fresh parsley and optional lemon zest, garnish with fresh lemon slices, and serve warm with the flavorful cooking juices. If using frozen fish, thaw safely in the refrigerator and pat dry before seasoning. Optional variations include Kalamata olives instead of black olives, drained capers, sliced zucchini, bell peppers, fresh basil, fresh dill, or crushed red pepper flakes. These variations are not included in nutrition estimates. Refrigerate leftovers promptly in shallow airtight containers at 40°F (4°C) or colder for 3 to 4 days. Reheat thoroughly to 165°F (74°C). Freeze cooked portions for up to 2 months for best quality, though vegetables may soften after thawing. Nutrition values are approximate per serving based on 4 servings, 600 grams of cod, full measured olive oil, vegetables, and seasonings. Actual values depend on fish type, olive brand, oil consumption, and portion size.

Nutrition