Mediterranean Baked White Fish

On a busy weeknight, when you’re juggling homework and chores, nothing beats the ease of a simple yet nourishing dinner. Mediterranean Baked White Fish fits the bill perfectly, bringing a burst of flavor and health to your table in no time. Packed with protein and omega-3 fatty acids, this dish not only satisfies your hunger but also adds a vibrant splash of color thanks to the fresh tomatoes and olives. Preparing this dish has become part of my routine because it’s quick, wholesome, and the aroma filling your kitchen is simply unbeatable.

Print

What Makes Mediterranean Baked White Fish So Reliable

This recipe is a dependable choice for many reasons. The straightforward preparation and quick cooking time make it a champion in the family-friendly dinner category. The combination of tender white fish and zesty Mediterranean flavors means everyone at the table will be happy. Plus, it’s an easy way to sneak in some vegetables without any complaints.

What You’ll Need

• 1 ½ lb white fish fillet (cod or halibut, about 1 to 1 ½ inches thick): Choose a fresh fillet that’s firm for the best texture.
• Kosher salt and ground black pepper: Essential for seasoning the fish perfectly.
• Extra virgin olive oil: A staple that adds healthy fats and enhances flavors.
• Juice of ½ lemon (more for later): Brightens the dish and adds a refreshing zing.
• 8 ounces cherry tomatoes (halved): Sweet and juicy, they’ll roast beautifully.
• 3 ounces pitted olives (halved): Use a mix of kalamata and green for variety.
• 3 tablespoons minced red onion: Adds a lovely crunch and sweetness.
• 4 to 5 garlic cloves (minced): For that aromatic, comforting element.
• 1 tablespoon fresh thyme leaves: Offers a hint of earthiness.
• 2 teaspoons dried oregano: A classic Mediterranean herb to round out the flavors.

Simple Cooking Flow

1. Preheat the oven to 425 degrees F. This high temperature helps the fish bake through while developing a lovely golden color.
2. Pat the fish dry and season with salt and pepper on both sides. This ensures the seasoning sticks well for a flavorful bite.
3. Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and place the fish in it. The oil keeps the fish moist and prevents sticking.
4. Squeeze ½ lemon juice all over the top of the fish. This adds acidity, enhancing all the flavors.
5. In a medium mixing bowl, combine the tomatoes, olives, onions, garlic, and spices. Create a mixture that bursts with Mediterranean essence.
6. Add a very small pinch of salt and ground pepper, followed by a generous drizzle of about 3 tablespoons of extra virgin olive oil, and toss to combine. This ensures even distribution of flavors.
7. Pour the tomato and olive mixture over the fish. Spread it out so each bite has a little of everything.
8. Bake in the heated oven for 15 to 20 minutes (depending on the thickness of your fish). Keep an eye on it; you want the fish to flake easily but not dry out.
9. Remove it from the heat and serve. The dish should be fragrant and colorful, inviting you to dig in.

How This Dish Fuels the Day

When it comes to nutrition, one serving of this Mediterranean Baked White Fish contains about 350 calories, with approximately 30 grams of protein, 12 grams of fat, 18 grams of carbohydrates, 3 grams of fiber, and around 700 mg of sodium. Each ingredient contributes valuable nutrients: the fish provides high-quality protein and omega-3 fatty acids, while the veggies pack in vitamins and minerals. This meal supports overall well-being, making it a guilt-free choice for families looking to maintain a balanced diet.

When This Fits Best on the Table

This dish shines during busy weeknights when you need a wholesome meal without the fuss. It’s also a fantastic option for casual get-togethers with friends or family. Serve with a simple side salad and some crusty bread to soak up the tasty juices, or pair it with roasted vegetables for a more substantial meal.

Keeping It Fresh for Another Day

If you have leftovers, store them in an airtight container in the refrigerator where they’ll keep for up to 3 days. For longer storage, you can freeze the baked fish; just make sure to wrap it tightly to avoid freezer burn. When you’re ready to enjoy it again, reheat gently in the oven at 350 degrees F until warmed through, maintaining the dish’s deliciousness.

Helpful Notes Before You Start

1. Choose Fresh Fish: Buy fish that smells clean and has a firm texture. Freshness is crucial for flavor and quality.
2. Don’t Rush the Cooking: Ensure the fish is cooked through but not overdone. Check for just a slight flakiness.
3. Mind Your Seasoning: Adjust the salt based on the olives you choose, as some can be saltier than others.
4. Play with Fresh Herbs: If you have access to more herbs, feel free to add parsley or basil for variation.

Ways to Change It Without Breaking It

1. Seasonal Twist: In the summer, incorporate diced zucchini or bell peppers for a fresh vegetable twist.
2. Comfort-Focused Variation: Add a sprinkle of feta cheese on top before baking for a creamy, rich finish.
3. Slightly Elevated Version: Drizzle with a homemade pesto before serving to elevate the flavors even more.

Common Slip-Ups to Avoid

1. Overcooking the Fish: Keep an eye on cooking time; fish cooks quickly. Check at the 15-minute mark.
2. Not Drying the Fish: Moisture can prevent seasoning from sticking, so pat it dry first.
3. Skipping the Acid: Lemon juice is important for balancing flavors; don’t leave it out.
4. Ignoring the Vegetables: Ensure vegetables are evenly mixed to allow for even cooking and flavor distribution.

Making Leftovers Worth Looking Forward To

1. Mediterranean Fish Tacos: Flake the fish and serve in corn tortillas topped with slaw and avocado.
2. Fish Salad: Toss the leftover fish with mixed greens, chickpeas, and a lemon vinaigrette for a quick lunch.
3. Fish and Veggie Bake: Layer the fish and vegetables with some cooked pasta or quinoa and bake for a comforting casserole.

Questions Readers Often Ask

Can I use frozen fish? Yes, just make sure to thaw it thoroughly before cooking to ensure even cooking.

What if I can’t find fresh thyme? Dried thyme works too; just use half the amount as it’s more potent.

Can I use other types of fish? Absolutely! Just make sure the fish you choose has a similar texture for the best outcome.

How can I adjust the spice level? Feel free to add red pepper flakes to the vegetable mixture for a bit of heat; adjust according to your preference.

Enjoy the reliability and heartiness of this Mediterranean Baked White Fish—dinner will soon turn into a cherished family favorite!