Description
This Mediterranean Baked Fish Dinner Delight is a quick and flavorful dish featuring white fish fillets baked with cherry tomatoes, Kalamata olives, garlic, and aromatic herbs. Perfect for a healthy weeknight meal, it offers a wonderful balance of zesty, savory, and slightly spicy flavors with minimal prep and cook time.
Ingredients
Scale
Fish and Seasoning
- 1 pound white fish (cod, haddock, or tilapia)
- 2 tablespoons olive oil (divided)
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1/2 teaspoon red pepper flakes
Vegetables and Garnishes
- 2 cups cherry tomatoes
- 1/2 cup Kalamata olives
- 3 cloves garlic, minced
- 1 medium red onion, thinly sliced
- 1 medium lemon, sliced
- 1/4 cup fresh parsley, chopped
Instructions
- Preheat and prepare baking dish: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with about 1 tablespoon olive oil to prevent sticking and add flavor.
- Arrange fish fillets: Place the white fish fillets evenly in the prepared baking dish and drizzle the remaining 1 tablespoon of olive oil over them to keep the fish moist and enhance flavor.
- Season the fish: Evenly sprinkle salt, black pepper, oregano, and thyme over the fish fillets to infuse the Mediterranean herbs into the dish.
- Add vegetables and aromatics: Scatter the cherry tomatoes, Kalamata olives, minced garlic, and thinly sliced red onion both around and on top of the fish, ensuring an even distribution for balanced flavor.
- Top with lemon and spices: Place lemon slices over the fish and vegetables, then sprinkle red pepper flakes to add a mild heat that complements the other flavors.
- Bake the dish: Bake the dish uncovered in the preheated oven for 15 to 20 minutes, or until the fish is opaque and flakes easily with a fork, indicating it is fully cooked.
- Garnish and serve: Remove the baked fish from the oven and sprinkle freshly chopped parsley over the top for a fresh, herby finish before serving.
Notes
- Use firm white fish fillets like cod, haddock, or tilapia for best results.
- Adjust red pepper flakes according to desired spice level.
- Fresh lemon juice can be squeezed over before serving for added brightness.
- Serve with crusty bread, rice, or a simple salad to complete the meal.
- Leftovers can be refrigerated and enjoyed within 2 days.
