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Mediterranean Baked Fish

Introduction

Mediterranean Baked Fish is a light, flavorful dish inspired by the sun-soaked coastal kitchens of Southern Europe. Known for its simplicity and freshness, this recipe highlights tender white fish baked with olive oil, garlic, tomatoes, olives, and lemon. It’s healthy, elegant, and easy enough for a weeknight dinner yet impressive enough for guests.

Ingredients

Main Ingredients

4 white fish fillets (cod, tilapia, snapper, or halibut)
2 tablespoons olive oil
3 garlic cloves, minced
1 cup cherry tomatoes, halved
½ cup Kalamata olives, sliced
½ red onion, thinly sliced
¼ cup fresh parsley, chopped
2 tablespoons freshly squeezed lemon juice

Seasonings

Salt, to taste
Black pepper, to taste
¼ teaspoon paprika (optional)

Optional Additions

1 teaspoon dried oregano or thyme
Lemon slices for garnish
Crumbled feta cheese

Instructions

Preheat the Oven
Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
Prepare the Fish
Pat the fish fillets dry with paper towels. Season both sides with salt, pepper, and paprika if using.
Assemble the Dish
Place fish fillets in the baking dish.
Scatter garlic, cherry tomatoes, olives, and red onion evenly over the fish.
Add Flavor
Drizzle olive oil and lemon juice over everything.
Bake
Bake uncovered for 18–22 minutes, or until fish flakes easily with a fork.
Finish and Serve
Remove from oven and sprinkle with fresh parsley. Serve immediately.

Cooking Method Explained

This recipe uses the baking method, which allows the fish to cook gently and evenly while absorbing Mediterranean flavors. Baking keeps the fish moist, light, and flaky, while the vegetables roast slightly, releasing natural sweetness and aroma.

History of Mediterranean Fish Dishes

Fish has been a staple of Mediterranean cuisine for thousands of years due to the region’s extensive coastline. Traditional recipes focus on simple ingredients—olive oil, herbs, citrus, and fresh produce—allowing the natural flavor of the fish to shine. Baked fish dishes like this one reflect the Mediterranean philosophy of healthy, balanced eating.

Formation of the Recipe

Mediterranean Baked Fish was formed from:

Coastal fishing traditions
Abundant use of olive oil and fresh vegetables
Minimal cooking techniques to preserve nutrients

Over time, home cooks adapted these principles into easy oven-baked meals.

Variations for Different Lovers

For Seafood Lovers

Use sea bass, haddock, or grouper
Add shrimp or scallops to the baking dish

For Herb Lovers

Add fresh dill, basil, or oregano
Sprinkle za’atar or Italian seasoning

For Spice Lovers

Add red pepper flakes
Use smoked paprika or chili powder

For Cheese Lovers

Sprinkle feta cheese before serving
Add grated Parmesan during the last 5 minutes

For Health-Conscious Lovers

Use extra vegetables like zucchini or spinach
Reduce olives for lower sodium

Serving Suggestions

Steamed rice or quinoa
Roasted potatoes
Crusty bread
Greek salad or cucumber yogurt sauce

Conclusion

Mediterranean Baked Fish is a celebration of fresh ingredients, simple cooking, and timeless flavors. With minimal prep and maximum taste, this dish delivers a healthy, satisfying meal that fits perfectly into any lifestyle. Whether you’re cooking for family or entertaining guests, this recipe brings the Mediterranean to your table with ease.

Servings: 4
Difficulty: Easy
Perfect For: Healthy dinners, seafood lovers, Mediterranean cuisine fans 🐟

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