Go Back

Mediterranean Baked Fish Dinner Recipe Easy Heart Healthy Meal - Simple, Flavorful, and Light

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • White fish fillets (cod, halibut, haddock, tilapia, or sea bass), about 1.5 pounds total
  • Cherry tomatoes, 2 cups, halved
  • Kalamata or Castelvetrano olives, 1/2 cup, pitted and halved
  • Red onion, 1 small, thinly sliced
  • Garlic, 3 cloves, minced
  • Lemon, 1 large (zest and juice), plus extra wedges for serving
  • Extra-virgin olive oil, 2–3 tablespoons
  • Capers, 1 tablespoon (optional, but great)
  • Fresh parsley, 1/4 cup, chopped
  • Fresh oregano or dried oregano, 1 tablespoon fresh or 1 teaspoon dried
  • Salt and black pepper
  • Crushed red pepper flakes (optional)
  • Baby spinach or arugula, 2 cups (optional, for serving on the side)
  • Whole-grain bread or brown rice (optional, for serving)

Method
 

  1. Preheat the oven: Set to 400°F (200°C). Line a large baking sheet or shallow baking dish with parchment for easy cleanup.
  2. Prep the veggies: In the dish, combine tomatoes, olives, red onion, garlic, capers (if using), lemon zest, and half the parsley. Drizzle with 1–2 tablespoons olive oil, season with salt, pepper, and oregano. Toss to coat and spread in an even layer.
  3. Season the fish: Pat fillets dry. Rub with 1 tablespoon olive oil, a big pinch of salt, pepper, and a light sprinkle of red pepper flakes if you like heat.
  4. Nestle and bake: Place the fish on top of the tomato-olive mixture. Squeeze the lemon juice over everything. Bake 10–14 minutes, depending on thickness, until the fish flakes easily with a fork and is opaque in the center.
  5. Finish with freshness: Sprinkle remaining parsley over the top. Taste the pan juices and add a pinch of salt or a squeeze of lemon if needed.
  6. Serve: Spoon the tomatoes and juices over the fish. Add a handful of fresh spinach or arugula to each plate and let the warm juices lightly wilt the greens. Serve with whole-grain bread or brown rice if you want a heartier meal.