There’s something magical about Mediterranean cuisine that always takes me back to my travels along the coastline, where the air is filled with the scent of fresh herbs and lemon. Today, I’m excited to share my absolute favorite Mediterranean baked fish recipe that I’ve perfected over years of cooking for family and friends. This dish brings together the vibrant flavors of the Mediterranean with perfectly cooked, flaky fish that’s both healthy and incredibly delicious.
Why You’ll Love This Recipe
As someone who’s cooked this dish countless times, I can tell you that this Mediterranean baked fish is more than just a meal – it’s an experience. The combination of fresh herbs, zesty lemon, and tender fish creates a restaurant-worthy dish that’s surprisingly simple to make at home. What I love most about this recipe is how it transforms simple ingredients into something truly special.
Essential Ingredients
I’ve carefully selected each ingredient to create the perfect balance of flavors:
| Ingredient | Amount | Notes |
|---|---|---|
| White fish fillets (sea bass, halibut, or cod) | 4 pieces (6 oz each) | Choose thick fillets for best results |
| Cherry tomatoes | 2 cups | Mixed colors if available |
| Kalamata olives | 1/2 cup | Pitted and halved |
| Fresh oregano | 2 tablespoons | Plus extra for garnish |
| Fresh thyme | 2 tablespoons | Stems removed |
| Fresh parsley | 1/4 cup | Finely chopped |
| Garlic cloves | 4 large | Thinly sliced |
| Lemon | 2 medium | One sliced, one for juice |
| Extra virgin olive oil | 1/3 cup | High quality recommended |
| Capers | 2 tablespoons | Drained |
| Cherry peppers | 1/4 cup | Optional, for heat |
| Sea salt | 1 1/2 teaspoons | Or to taste |
| Black pepper | 1 teaspoon | Freshly ground |
Kitchen Equipment Needed
| Equipment | Purpose |
|---|---|
| Large baking dish | Main cooking vessel |
| Parchment paper | For lining the dish |
| Sharp knife | For preparing ingredients |
| Cutting board | For prep work |
| Measuring spoons | For accurate seasoning |
| Citrus juicer | For fresh lemon juice |
| Fish spatula | For serving |
Step-by-Step Instructions
1. Preparation (15 minutes)
I always start by preparing all ingredients before touching the fish. Here’s my process:
- Preheat the oven to 400°F (200°C)
- Line your baking dish with parchment paper
- Slice the cherry tomatoes in half
- Prepare the herb mixture by combining chopped oregano, thyme, and half the parsley
- Slice the garlic and one lemon thinly
- Juice the second lemon and set aside
2. Creating the Base (10 minutes)
The base layer is crucial for infusing flavor into the fish:
- Spread half the sliced garlic in the baking dish
- Add cherry tomatoes, olives, and capers
- Drizzle with 2 tablespoons of olive oil
- Season with 1/2 teaspoon each of salt and pepper
- Toss everything together gently
3. Preparing the Fish (10 minutes)
- Pat the fish fillets dry with paper towels
- Season both sides with remaining salt and pepper
- Place the fillets on top of the vegetable base
- Top with remaining garlic and herb mixture
- Arrange lemon slices between and around the fillets
- Drizzle with remaining olive oil and lemon juice
4. Baking Process (25-30 minutes)
- Bake at 400°F for 20-25 minutes
- Check for doneness at 20 minutes (fish should flake easily)
- Let rest for 5 minutes before serving
Pro Tips From My Kitchen
After making this dish hundreds of times, I’ve learned some valuable lessons:
- Choose fish fillets of similar thickness for even cooking
- Don’t skip the parchment paper – it prevents sticking and makes cleanup easier
- Allow ingredients to come to room temperature before cooking
- If using frozen fish, thaw completely and pat very dry
- Adjust cooking time based on the thickness of your fillets
Serving Suggestions
I love serving this dish with:
- Fluffy couscous or quinoa to soak up the delicious juices
- Crusty artisanal bread
- Greek-style roasted potatoes
- Simple green salad with lemon vinaigrette
- Steamed asparagus or broccolini
Storage and Reheating
While this dish is best served fresh, here’s how to handle leftovers:
| Storage Method | Duration | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Store in airtight container |
| Reheating | 10-12 minutes | 350°F oven, covered |
| Freezing | Not recommended | Affects texture significantly |
Nutritional Information
Per serving (one 6 oz fillet with vegetables):
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Protein | 28g |
| Fat | 18g |
| Carbohydrates | 12g |
| Fiber | 3g |
| Sodium | 580mg |
Common Questions and Answers
Q: Can I use frozen fish for this recipe?
Yes! Just ensure it’s completely thawed and patted dry before cooking. I recommend thawing in the refrigerator overnight for best results.
Q: What’s the best type of fish to use?
I prefer sea bass or halibut, but any firm white fish works well. Cod, haddock, and grouper are excellent alternatives.
Q: How do I know when the fish is done?
The fish should flake easily with a fork and be opaque throughout. For thick fillets, this usually takes 20-25 minutes at 400°F.
Q: Can I prepare this dish in advance?
You can prepare the vegetable base up to 4 hours ahead, but I recommend adding the fish just before baking for the best results.
Q: What if I don’t have fresh herbs?
While fresh herbs provide the best flavor, you can use dried herbs in a pinch. Use one-third of the amount called for in the recipe.
Recipe Variations
I love experimenting with this dish. Here are some of my favorite variations:
- Spicy Version: Add red pepper flakes or sliced fresh chilies
- Moroccan Twist: Include preserved lemon and green olives
- Greek Style: Add crumbled feta cheese after baking
- Provençal Version: Include fennel and herbes de Provence
- Spanish Influence: Add smoked paprika and roasted red peppers
Troubleshooting Common Issues
Sometimes things don’t go as planned. Here’s how I handle common problems:
| Issue | Solution |
|---|---|
| Fish too dry | Reduce cooking time or add more olive oil |
| Too watery | Use fewer tomatoes or pat them dry first |
| Herbs burning | Tuck them under the lemon slices |
| Uneven cooking | Ensure fillets are similar size |
Remember, cooking is about learning and adapting. Don’t be afraid to adjust the recipe to your taste preferences and equipment. The most important thing is enjoying the process and the delicious result!
