Sunshine in a baking dish — this Mediterranean Herb-Baked Fish nestles tender white fish fillets among bursting cherry tomatoes, briny olives, and lemon slices, all roasted with olive oil, garlic, and oregano until the fish flakes apart. It’s light, bright, and on the table in 25 minutes.
Ingredients
- 1 1/2 lbs (680g) white fish fillets (cod, halibut, or sea bass), about 1 inch thick
- 1 1/2 cups cherry tomatoes, halved
- 1/2 cup Kalamata olives, halved
- 1 lemon, half sliced into rounds and half juiced
- 4 garlic cloves, thinly sliced
- 1/4 cup extra-virgin olive oil
- 2 teaspoons dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh basil or dill, chopped (optional)
Instructions
- Prep the oven: Heat the oven to 400°F (200°C). Lightly oil a 9×13-inch baking dish.
- Build the base: Scatter the cherry tomatoes, olives, lemon slices, and garlic in the dish. Drizzle with half the olive oil and sprinkle with half the oregano, salt, and pepper.
- Add the fish: Nestle the fillets among the vegetables. Drizzle with the remaining olive oil and lemon juice, then season with the rest of the oregano, salt, pepper, and red pepper flakes.
- Bake: Bake 12–15 minutes, until the fish is opaque and flakes easily with a fork and the tomatoes have burst into a light sauce.
- Finish: Shower with fresh parsley (and basil or dill, if using) and serve straight from the dish with crusty bread to soak up the juices.
Pro tip: Don’t overbake — fish goes from perfect to dry fast. Start checking at 12 minutes; the fillets should just barely flake when nudged with a fork.
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Estimated nutrition per serving: 340 calories, 38g protein, 10g carbs, 17g fat.
