Mediterranean Baked Fish – Easy Copycat Recipe

Mediterranean Baked Fish is one of those dishes that makes the kitchen smell like summer. I remember my grandmother sliding a pan of fish from the oven, the scent of garlic and lemon filling the air. Everyone gathered quickly, and the meal felt both simple and special.

Why This Recipe Matters

Mediterranean Baked Fish is more than just a dinner. It’s a recipe that transforms fresh ingredients into something colorful, light, and deeply satisfying. The juicy cherry tomatoes burst with flavor, the zucchini turns tender, and the fish flakes perfectly. This dish helps anyone looking for a healthy, quick meal that still feels like comfort food.

What Is Baked Fish?

Baked Fish means cooking seasoned fillets in the oven with herbs and vegetables. The gentle heat keeps the fish moist while the flavors mingle together. Unlike frying, it requires very little oil. Unlike grilling, it doesn’t need constant attention. Baking is easy, hands-off, and reliable.

Mediterranean Baked Fish

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• Author: Emma
• Total Time: 45 minutes
• Yield: 4 servings 1x

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Description

Mediterranean Baked Fish is a light and flavorful recipe made with flaky fish fillets, roasted cherry tomatoes, zucchini, bell peppers, garlic, and fresh herbs. A quick, healthy dinner that feels both simple and elegant.

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Ingredients

Scale 1x2x3x

• 4 fish fillets (cod or snapper)

• 2 tablespoons olive oil

• 1 lemon, zested and juiced

• 3 cloves garlic, minced

• 1 onion, sliced

• 1 bell pepper, sliced

• 1 zucchini, sliced

• 1 cup cherry tomatoes, halved

• 1/4 cup fresh parsley, chopped

• 1 tablespoon fresh dill, chopped

• 1 teaspoon dried oregano

• Salt and black pepper to taste

• Lemon wedges, for serving

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Instructions

1. Preheat oven to 400°F (200°C).

2. Lightly grease a baking dish with olive oil.

3. Pat fish fillets dry and season both sides with salt, pepper, and oregano.

4. In a skillet, sauté onion in olive oil for 5 minutes until soft. Add bell pepper and zucchini; cook until just tender. Stir in garlic for 1 minute.

5. Spread sautéed vegetables in the baking dish. Place fish fillets on top.

6. Scatter cherry tomatoes, parsley, and dill over the fish. Drizzle with lemon juice and sprinkle zest.

7. Cover with foil and bake for 20 minutes.

8. Remove foil and bake for another 5–10 minutes, until fish flakes easily with a fork.

9. Garnish with extra herbs and lemon wedges before serving.

Notes

• Don’t overbake: check at 20 minutes for doneness.
• Swap zucchini with yellow squash or eggplant.
• Add olives or capers for extra Mediterranean flavor.
• Best served fresh, but leftovers reheat gently at 300°F (150°C).

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Main Dish
• Method: Baked
• Cuisine: Mediterranean

Nutrition

• Calories: 285 kcal
• Sugar: 4 g
• Sodium: 190 mg
• Fat: 13 g
• Carbohydrates: 12 g
• Fiber: 3 g
• Protein: 29 g
• Cholesterol: 65 mg

Keywords: Mediterranean Baked Fish, Baked Fish, healthy fish dinner, oven fish recipe, lemon garlic fish

Why You’ll Love This Recipe

• Ready in under 1 hour
• Balanced with lean protein and vegetables
• Flexible: works with cod, snapper, haddock, or halibut
• Family-friendly: mild flavors everyone enjoys
• Perfect for meal prep or entertaining

Ingredient Notes & Substitutions

Step-by-Step Instructions

1. Preheat oven to 400°F (200°C).
2. Lightly grease a baking dish with olive oil.
3. Pat fish dry. Season with salt, pepper, and oregano.
4. Heat olive oil in a skillet. Cook the onion for 5 minutes until soft. Add bell pepper and zucchini; sauté until just tender. Stir in garlic for 1 minute.
5. Spread vegetables in the baking dish. Place fish on top.
6. Scatter cherry tomatoes, parsley, and dill. Drizzle with lemon juice and zest.
7. Cover with foil. Bake 20 minutes.
8. Remove foil and bake 5–10 minutes more until fish flakes and is opaque (145°F / 63°C).
9. Rest 2 minutes. Garnish with fresh herbs and lemon wedges.
10. Serve warm with bread, potatoes, or salad.

Tips & Variations

• Add olives or capers for a briny touch.
• Sprinkle feta cheese in the last 5 minutes.
• Use fennel instead of zucchini for more aroma.
• Add red pepper flakes for gentle spice.
• Make foil packets for camping or grilling.
• Use half the oil for a lighter version.

Common Mistakes & Fixes

• Overbaking makes fish dry → check at 20 minutes.
• Skipping the sauté makes veggies watery → always soften first.
• Crowding the dish steams the fish → use a wide pan.
• Not enough seasoning makes it bland → season in layers.
• Burned garlic turns bitter → add it last and cook briefly.

Make-Ahead, Storage & Reheating

• Prep vegetables a day in advance.
• Cooked fish lasts 3 days in the fridge.
• Reheat gently at 300°F (150°C) for 10 minutes.
• Avoid freezing; texture suffers.

Serving Suggestions & Pairings

Pair with couscous, roasted potatoes, or a Greek salad. Bread is ideal for soaking juices. For freshness, try it with Honeycrisp Apple Broccoli Salad. On cozy nights, serve with Crispy Gnocchi. To stay Mediterranean, don’t miss the Mediterranean Steak Bowl.
For more background on these flavors, you can also check Mediterranean cuisine on Wikipedia.

FAQs

Can I use frozen fish for Mediterranean Baked Fish?
Yes, you can use frozen fish fillets. For best results, thaw them overnight in the refrigerator. Once thawed, pat them dry with paper towels before seasoning. This step is important because excess moisture prevents proper browning and can make the dish watery. Using frozen fish is a budget-friendly option that still delivers great flavor if prepared correctly.

What’s the best type of dish for baking fish?
A glass or ceramic baking dish is ideal because it distributes heat evenly and retains moisture well. Metal pans can also be used, but they may cook the fish slightly faster. Always choose a dish large enough for the fillets to lie flat in a single layer. Overcrowding the dish leads to steaming instead of baking, which affects both texture and flavor.

How do I prevent dryness when baking fish?
Dryness is one of the most common issues with baked fish. To avoid it, cover the dish with foil for the first 20 minutes of baking. This traps steam and keeps the fish moist. Then, uncover to allow gentle browning and flavor concentration. The most important tip is to check doneness early. Fish is ready when it flakes easily with a fork, looks opaque, and reaches an internal temperature of 145°F (63°C).

Can I prepare Mediterranean Baked Fish ahead of time?
Yes, you can prep the vegetables and herbs a day in advance. Store them in airtight containers in the fridge. However, it’s best to season the fish right before baking to keep the texture fresh. You can assemble the entire dish a few hours before serving and refrigerate it, then bake when ready.

What side dishes go well with this recipe?
Mediterranean Baked Fish pairs beautifully with light and vibrant sides. Try couscous, quinoa, or roasted potatoes for a filling option. A Greek salad with cucumbers, olives, and feta adds freshness. You can also serve it with crusty bread to soak up the lemony juices. For more inspiration, check Honeycrisp Apple Broccoli Salad or Crispy Gnocchi for satisfying pairings.

Conclusion

Mediterranean Baked Fish is fresh, light, and full of flavor. With its balance of tender fish, juicy vegetables, and bright herbs, it’s the kind of recipe that proves simple cooking can be truly delicious. You don’t need fancy equipment or hours in the kitchen—just a baking dish, a handful of ingredients, and 45 minutes.

This dish works equally well for a quick weeknight dinner and a weekend family meal. It’s versatile, nourishing, and elegant enough to impress guests. Try it once, and it might just become your go-to fish recipe. Serve it warm, share it generously, and enjoy the Mediterranean flavors at your own table.