This Easy Mediterranean Baked Fish is a vibrant, juicy dish packed with fresh herbs, lemon, garlic, and a medley of vegetables. Perfectly Mediterranean in spirit, it’s quick to prepare and ready in under 30 minutes, making it an excellent choice for a healthy and flavorful dinner. Whether you’re using mackerel, tilapia, cod, or any firm white fish, this recipe brings together bold, wholesome flavors in one fuss-free bake.

Full Recipe: 

Ingredients

For the Fish & Marinade:

• 2 fish fillets (mackerel, tilapia, cod, etc.)

• 6 sprigs fresh thyme, chopped

• 3 sprigs rosemary, chopped

• 1 tsp dried oregano

• 2 tsp parsley (chopped or dried)

• 4 garlic cloves (minced or 2 tsp paste)

• 1 tsp fresh basil (optional)

• 1 tsp lemon zest

• 1 tbsp lemon juice

• 1 tbsp sweet chili sauce

• ½ tsp salt

• ½ tsp black pepper

• ¼ cup olive oil

For the Vegetables:

• 1 cup cherry tomatoes

• ½ cup pitted olives

• 1 medium onion, diced

• 1 zucchini, diced

Directions

1. Preheat your oven to 400°F (200°C) and lightly grease a baking dish.

2. In a bowl, mix all the ingredients except the fish and vegetables to create a marinade.

3. Rub the marinade generously over both sides of the fish fillets. Reserve about ½ tablespoon for the vegetables.

4. Toss the cherry tomatoes, olives, onion, and zucchini in the reserved marinade until evenly coated.

5. Spread the vegetables in the bottom of the baking dish and place the marinated fish on top. Pour any remaining marinade over the fish.

6. Bake on the middle rack at 400°F for about 15 minutes or until the fish is flaky and cooked through (internal temperature should reach 145°F).

7. Let rest for 5 minutes before serving.

Nutrients

Approximate per serving (based on 2 servings):

• Calories: 378 kcal

• Protein: 4g

• Carbohydrates: 22g

• Fat: 33g

• Saturated Fat: 5g

• Fiber: 5g

• Sugar: 11g

• Sodium: 1214mg

• Potassium: 597mg

• Vitamin C: 50mg

• Calcium: 103mg

• Iron: 2mg

The Mediterranean Inspiration

Rooted in the culinary traditions of the Mediterranean coastline—from southern Italy to Greece and North Africa—this dish exemplifies a regional commitment to freshness and balance. The Mediterranean diet has long been celebrated for its health-promoting benefits, and dishes like this one show exactly why. By using simple, wholesome ingredients like garlic, tomatoes, olives, and olive oil, and relying on herbs for flavor, this recipe mirrors the timeless cooking philosophy of “less is more.” It celebrates natural flavors and minimizes processed ingredients, offering a clean-eating approach that’s rich in both nutrition and tradition.

Why You’ll Love This Dish

This recipe isn’t just healthy—it’s also incredibly accessible. In under 30 minutes, you can have a full meal that looks and tastes like it came from a Mediterranean bistro. The juicy cherry tomatoes burst with flavor, the zucchini provides a soft texture contrast, and the olives add a salty pop that enhances the entire dish. The fish itself is the star, baked gently to maintain its flaky, succulent texture, and infused with the marinade’s herbaceous zing. Best of all, everything bakes together in one dish, making cleanup a breeze.

A Flexible Canvas for All Kinds of Fish

One of the strongest aspects of this recipe is its versatility. While it’s ideal with mackerel, tilapia, or cod, it works just as well with other white fish such as haddock, sea bass, or snapper. The marinade complements the natural flavors of various fish types without overpowering them. Even frozen fillets can be used in a pinch—as long as they’re fully thawed and patted dry—making this an excellent go-to recipe for busy households.

Health Benefits of Mediterranean Baked Fish

This dish is a nutritional powerhouse. The fish provides lean protein and is a rich source of omega-3 fatty acids, which help reduce inflammation and support cardiovascular health. The olive oil offers heart-healthy monounsaturated fats, while the variety of vegetables supplies dietary fiber, antioxidants, and key vitamins like C and K. Garlic, rosemary, and oregano are not only flavorful but also boast antimicrobial and anti-inflammatory properties. Altogether, this dish is low in saturated fat, high in beneficial nutrients, and supports a well-rounded, balanced diet.

Perfect for Any Mealtime

Easy Mediterranean Baked Fish is a dish that can fit seamlessly into almost any mealtime scenario. It’s light enough for a lunch yet satisfying enough for dinner. Serve it with a side of couscous, brown rice, or warm pita bread for a more filling option, or keep it ultra-light by pairing it with a leafy green salad. Because it’s baked and not fried, it also makes an ideal choice for those who want to enjoy indulgent flavors without compromising on wellness.

Serving Suggestions

To elevate this dish even further, serve it with lemon wedges and a sprinkle of fresh herbs just before bringing it to the table. Add a chilled cucumber yogurt sauce or tzatziki on the side to introduce a creamy, cooling contrast. A side of grilled eggplant or a simple quinoa salad with feta and mint will round out the meal beautifully. And if you’re serving this to guests, a glass of crisp white wine such as Pinot Grigio or Sauvignon Blanc will complement the zesty lemon and herb flavors wonderfully.

Common Mistakes to Avoid

Though the recipe is simple, there are a few common pitfalls to watch for. Overbaking the fish can lead to dryness—always check for doneness around the 12-minute mark and ensure the fish flakes easily with a fork. Using too much salt can also overshadow the natural flavors, especially considering olives and chili sauce already add saltiness. Another mistake is crowding the vegetables too tightly in the baking dish, which can result in steaming rather than roasting. Give the veggies enough room so they can caramelize slightly and add complexity to the dish.

Cooking Tips for Success

Use fresh herbs when possible, as they bring a brighter, more vibrant flavor compared to their dried counterparts. If you only have dried herbs, reduce the quantity slightly to avoid bitterness. For maximum flavor infusion, allow the fish to marinate for 10–15 minutes before baking. Use a ceramic or glass baking dish to prevent the acidic lemon juice from reacting with metal, which can alter the taste. And when choosing your vegetables, stick with varieties that roast quickly and complement the delicate nature of the fish.

Variations to Try

This recipe lends itself to creative adaptations. You can add thin slices of bell peppers, fennel, or eggplant for added variety. For a spicier version, include a pinch of red pepper flakes or swap the sweet chili sauce for harissa. To make it heartier, nestle in small cooked potatoes or white beans among the vegetables before baking. You can also top the fish with a sprinkle of crumbled feta cheese in the last few minutes of baking for a creamy, salty finish that plays well with the dish’s Mediterranean profile.

Ingredient Spotlight: Olive Oil

Olive oil is the cornerstone of Mediterranean cuisine, and this dish wouldn’t be the same without it. Rich in monounsaturated fats, olive oil is known for supporting heart health and reducing inflammation. Beyond its nutritional benefits, it also plays a crucial culinary role by helping herbs cling to the fish and vegetables and facilitating a rich, roasted texture when baked. Choosing a high-quality extra virgin olive oil can significantly enhance the flavor profile of this recipe, turning a good meal into an exceptional one.

Conclusion

Easy Mediterranean Baked Fish is the kind of recipe that transforms everyday ingredients into something extraordinary. With its zesty marinade, vibrant vegetable medley, and effortless one-pan preparation, it strikes a perfect balance between simplicity and sophistication. It’s a recipe that you’ll return to time and time again—not just because it’s fast and healthy, but because it tastes like sunshine on a plate. Whether you’re cooking for your family or impressing friends, this dish is a celebration of flavor, freshness, and the joys of Mediterranean living.