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–+ servings
Mediterranean Fish Bake

Mediterranean Fish Bake: An Easy, Flavorful Delight

Mediterranean Fish Bake combines flaky fish, cherry tomatoes, olives, and herbs for a healthy, flavorful dinner that's easy to prepare.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish Choose fresh varieties like cod or tilapia
For the Bake
  • 2 cups Cherry Tomatoes Smaller varieties work best
  • 1 cup Olives Kalamata or green olives according to taste
  • 1 Shallot Can use finely chopped onion as a substitute
  • 3 cloves Garlic Freshly minced is preferred
For Flavoring
  • 2 tablespoons Fresh Thyme Use dried thyme at half the amount if fresh isn't available
  • 1 teaspoon Dried Oregano Fresh oregano is also suitable
  • 2 tablespoons Lemon Juice Use fresh lemons for best taste
  • 3 tablespoons Extra Virgin Olive Oil A staple in Mediterranean cooking

Equipment

  • baking dish

Method
 

Step-By-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Pat the white fish fillets dry with a paper towel and season with salt and pepper.
  3. Brush a baking dish with olive oil and layer half of the cherry tomatoes.
  4. Lay the seasoned fish fillets over the tomato layer and squeeze half a lemon over the fish.
  5. In a mixing bowl, combine remaining tomatoes, olives, shallot, garlic, thyme, oregano, salt, pepper, and olive oil, mixing well.
  6. Pour the mixture over the fish, ensuring even distribution.
  7. Bake for 15-20 minutes until fish flakes easily with a fork.
  8. Squeeze the remaining lemon over the baked dish before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 800IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Store leftovers in an airtight container in the fridge for up to 2 days or freeze for up to 1 month.

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