Mediterranean Baked Fish Recipe (Easy & Flavor-Packed)

I’ve made a lot of baked fish recipes over the years, but this one—this Mediterranean-style version—might be my favorite yet. It’s one of those dishes that looks impressive, smells incredible while it’s cooking, and still somehow takes very little effort.

The flavors? Bright. Zesty. Full of life. Think garlic, fresh herbs, juicy tomatoes, olives, and a splash of lemon—all baked together in one dish. If you’ve never tried fish this way before, you’re in for something special.

I’ll walk you through every step and share the exact combination that made this a staple in my kitchen. Ready to see how easy this is?

Why You Should Try This Mediterranean Baked Fish Recipe?

If you’re tired of bland baked fish, this one’s going to change your mind. I love how everything comes together in one pan—less mess, more flavor. It’s not heavy, but it fills you up in the best way. The lemon and herbs brighten up each bite, and the tomatoes burst with flavor as they roast.

Plus, it’s healthy without trying too hard. No fancy tricks. Just real ingredients doing what they do best. I reach for this recipe when I want something fast, fresh, and actually worth eating. You’ll see why once you taste it.

Ingredients For Mediterranean Baked Fish Recipe

When I want a meal that’s simple but full of bold flavors, this recipe hits every note. The ingredients are easy to find, and most of them are pantry staples in my kitchen. Everything works together—nothing feels out of place. Here’s what you’ll need to serve four hungry people.

• 4 white fish fillets (tilapia, cod, or sea bass) – about 6 oz each
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 4 garlic cloves – minced
• 1 lemon – sliced into thin rounds
• Juice of 1 lemon
• 1 cup cherry tomatoes – halved
• ½ cup kalamata olives – pitted and sliced
• Salt – to taste
• Black pepper – to taste
• Fresh parsley – chopped, for garnish (optional)

Required Equipment

• Oven
• Baking dish (9×13 inch works well)
• Cutting board
• Knife
• Mixing bowl
• Spoon or spatula

Required Time

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

How to Make Mediterranean Baked Fish?

Making this dish is honestly one of the easiest things I do in the kitchen. The prep is quick, and the oven does most of the work. I don’t use complicated methods or fancy techniques—just a few smart steps that bring out deep flavor. Here’s exactly how I make it:

Step 1: Preheat the Oven

I start by preheating the oven to 400°F (200°C). This ensures the fish cooks evenly and the tomatoes get that nice roasted texture.

Step 2: Prep the Fish Fillets

I pat the fish dry using a paper towel. Then I season both sides with salt, pepper, and dried oregano. This simple seasoning forms the base flavor for the whole dish.

Step 3: Arrange in the Baking Dish

In a lightly greased baking dish, I lay the fish fillets side by side. No stacking. Just a single layer so they cook evenly.

Step 4: Add the Toppings

This is where the magic starts. I scatter the halved cherry tomatoes, sliced olives, and minced garlic all around and over the fish. Then I drizzle olive oil and lemon juice across everything and place a few lemon slices right on top of the fillets.

Step 5: Bake It

I pop the dish into the preheated oven and let it bake for about 18–20 minutes. The fish turns flaky, the tomatoes soften, and the whole dish gets infused with bright, fresh flavor.

Step 6: Finish and Serve

Once out of the oven, I let it rest for a minute. Then I sprinkle chopped fresh parsley on top for a pop of color and freshness. Serve it as is or with rice, couscous, or crusty bread. That’s it—done and delicious.

Tips For Mediterranean Baked Fish Recipe

Over time, I’ve picked up a few tricks that make this dish even better. These tips help avoid soggy fish, boost flavor, and make sure everything comes out just right—even on busy nights.

If you’re making this for the first time, a quick read through these will save you time and guesswork.

1. Choose the Right Fish – I stick with mild white fish like cod, tilapia, haddock, or sea bass. They hold up well in the oven and soak up the flavors without overpowering the dish.

2. Don’t Skip Drying the Fish – Always pat the fish dry before seasoning. This helps the spices stick and prevents steaming, which can make the fish mushy.

3. Use Fresh Lemon – Bottled lemon juice works in a pinch, but fresh lemon juice and thin slices on top make a huge difference. The citrus keeps things bright and cuts through the richness of the oil and olives.

4. Watch the Cooking Time – Fish can overcook fast. I check mine at the 18-minute mark. It should flake easily with a fork. If it’s rubbery, it’s gone too far.

5. Let It Rest Before Serving – I give it a minute or two out of the oven before serving. It settles the flavors and makes the fish easier to lift without breaking.

6. Add Heat If You Like It Spicy – Sometimes I sprinkle in a pinch of red pepper flakes or add a few sliced chili peppers if I’m in the mood for a little kick. Totally optional but worth a try.

FAQs

Can I Use Frozen Fish for This Recipe?

Yes, just make sure to thaw the fish completely and pat it dry before baking. Excess moisture from frozen fish can affect texture and prevent proper seasoning.

What Type of Fish Works Best?

Mild white fish like cod, tilapia, haddock, or sea bass work best. They bake evenly and absorb Mediterranean flavors well without becoming too soft or overpowering the dish.

Can I Make This Dish Ahead of Time?

It’s best served fresh, but you can prep the ingredients ahead—like slicing lemon, chopping garlic, and halving tomatoes. Assemble and bake just before serving for best flavor and texture.

Is This Recipe Gluten-Free?

Yes, this Mediterranean baked fish recipe is naturally gluten-free. Just make sure any sides you serve with it—like bread or grains—also follow gluten-free guidelines if needed.

How Should I Store Leftovers?

Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven or microwave. Avoid overcooking during reheating to keep the fish tender.

Conclusion

That’s everything you need to bring this Mediterranean baked fish to life. It’s quick, healthy, and packed with the kind of flavor that keeps you going back for more. I’ve made it on lazy weeknights, for friends coming over last minute, and even when I had barely anything in the fridge—it never lets me down. With just one pan and a handful of ingredients, it delivers far more than you’d expect.

If you give this recipe a try, I’d love to hear how it turns out for you. Feel free to tweak the toppings or fish to match your taste. Once you’ve made it, you’ll see why it’s a regular in my kitchen. Keep it in your back pocket—you’ll be reaching for it more often than you think.

If you are fond of sea food then you should also try this Stuffed Seafood Soup Bread Bowl Recipe.