This Mediterranean baked fish recipe is a delightful and healthy dish that combines the vibrant flavors of capsicum, cherry tomatoes, olives, and capers with tender white fish. Drizzled with a zesty lemon and oregano dressing, it's perfect for a quick and flavorful dinner. Serve it hot with crispy roasted potatoes or your favorite side for a complete meal.
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Ingredients
white fish500g- red capsicum1
- cherry tomatoes200g
- kalamata olives100g
- capers1tbsp
- extra virgin olive oil3tbsp
- oregano1 1/2tsp
- garlic2clove
- lemon (zest)1
- lemon (juice)1
- Salt and pepper to taste
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Nutrition (per serving)
Calories
258.0kcal (12.9%)
Protein
24.4g (48.8%)
Carbs
5.9g (2.14%)
Sugars
2.2g (4.34%)
Healthy Fat
13.2g
Unhealthy Fat
2.4g
% Daily Value based on a 2000 calorie diet
How to make Mediterranean Baked Fish
- Step 1
Preheat the oven to 180°C.
- Step 2
Line a baking tray with baking paper. Pat the fish fillets dry with paper towel, then place them on the tray.
- Step 3
Scatter the capsicum, cherry tomatoes, olives, and capers evenly over the fish.
- Step 4
Whisk together the olive oil, oregano, garlic, lemon zest, and juice in a small bowl. Drizzle this mixture generously over the fish and vegetables. Season with salt and pepper.
- Step 5
Bake for 15-20 minutes or until the fish is cooked and flakes easily with a fork.
- Step 6
Serve hot, alongside crispy roasted potatoes or your favorite side.
Want to keep this recipe for later? We can email it to you!
Nutrition (per serving)
Nutrition (per serving)
Calories
258.0kcal (12.9%)
Protein
24.4g (48.8%)
Carbs
5.9g (2.14%)
Sugars
2.2g (4.34%)
Healthy Fat
13.2g
Unhealthy Fat
2.4g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the fish fillets are patted dry to avoid excess moisture during baking.
For added flavor, you can sprinkle some fresh parsley over the dish before serving.
Pair this dish with a light salad or steamed vegetables for a balanced meal.
FAQS
Can I use a different type of fish?
Yes, you can use any white fish such as cod, haddock, or tilapia. Just ensure the fillets are of similar thickness for even cooking.
Can I prepare this dish ahead of time?
You can prepare the fish and vegetables on the tray and refrigerate them for a few hours. Bake just before serving for the best results.
What sides pair well with this dish?
Crispy roasted potatoes, steamed vegetables, or a fresh green salad are excellent sides for this dish.
Can I substitute kalamata olives?
Yes, you can use any type of olives you prefer, though kalamata olives provide a distinct Mediterranean flavor.
How do I know when the fish is cooked?
The fish is cooked when it flakes easily with a fork and turns opaque.
Joel Feren
(@joelferen)
I’m a Dietitian, recipe developer, and food lover who believes good nutrition should be simple, satisfying, and full of flavour. With a background in biomedical science and a passion for creating recipes that are both nourishing and delicious, I love showing that healthy eating doesn’t mean missing out. My goal is to inspire people to feel confident in the kitchen and enjoy the kind of food that brings people together.
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia