Mediterranean Baked Fish – Light, Flavorful & One-Pan Easy

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Are you searching for a meal that ticks all the boxes: quick to prepare, wonderfully healthy, and bursting with flavour, all without leaving a mountain of washing up? If that sounds like the dream, then we have just the recipe for you. Allow us to introduce our Mediterranean Baked Fish – Light, Flavorful & One-Pan Easy. This delightful dish captures the essence of sun-drenched coastal dining, bringing everything together in one pan for effortless cooking and maximum enjoyment. It’s the perfect weeknight meal that feels like a mini-getaway.

We believe that home cooking should be a source of pleasure, not stress. This recipe is the perfect embodiment of that idea. It is a straightforward, elegant dish that delivers the renowned health benefits and vibrant tastes of the Mediterranean diet directly to your dinner table. In less than an hour, you can serve up a wholesome, colourful, and deeply satisfying meal that the entire family will cherish. Let’s get started and see just how simple it is to create this beautiful dish.

Why We Absolutely Adore This One-Pan Mediterranean Fish Recipe

There are countless reasons this dish has secured a permanent spot in our recipe collection. It’s far more than just a set of instructions; it’s our go-to solution for busy weeknights. Here is why we’re certain you will fall for it too:

Effortlessly Simple: The true genius of a one-pan Mediterranean fish recipe lies in its simplicity. We simply chop the vegetables, arrange them on a baking tray with the fish fillets, season everything, and let the oven handle the rest. It is an absolute godsend on a hectic day.
Healthy and Nourishing: As a classic Mediterranean diet recipe, this meal is as nutritious as it is delicious. It’s loaded with lean protein from the fish, a wealth of vitamins from the vibrant vegetables, and wholesome fats from the olives and extra virgin olive oil. The British Heart Foundation highlights this eating style as being excellent for cardiovascular health.
Bursting with Flavour: Prepare yourself for a wonderful medley of tastes. The sweet pop of roasted cherry tomatoes, the salty depth of Kalamata olives, the bright acidity of lemon, and the fragrant pairing of garlic and oregano all meld to form a delectable sauce that beautifully enhances the delicate fish.
Incredibly Versatile: If you don’t have any cod, haddock or sea bass will work beautifully. Not keen on peppers? Try swapping them for courgette or aubergine. This recipe is remarkably flexible, allowing you to use whatever fresh ingredients you have on hand.

Choosing the Best Fish for Baking

The undisputed star of this dish is the fish itself. For baking, we need a variety that is firm enough to maintain its structure in the heat of the oven, yet tender enough to flake perfectly once cooked. Our preferred options are mild white fish fillets, as they provide an ideal base for the bold Mediterranean flavours to shine.

Our Favourite Fish Varieties:

- Cod: A popular choice, and for good reason. Cod offers a mild, subtly sweet taste and breaks into lovely, large flakes. It is also readily available and consistently pleases everyone.
- Haddock: Very similar to cod, haddock has a slightly sweeter flavour profile and a finer flake. It cooks wonderfully and soaks up all the delicious surrounding juices.
- Halibut: For a heartier, more substantial option, look no further than halibut. Its thick, meaty steaks hold up superbly during baking, making it a more indulgent choice for this dish.

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Sea Bass: With its delicate sweetness and firm texture, sea bass brings a touch of elegance to the meal, making it feel particularly special.

Whatever you choose, aim for a sustainable white fish fillet that’s approximately 1 to 1.5 inches thick. This ensures it will cook through at the same rate as the vegetables, preventing it from becoming dry. For more seafood ideas, why not explore these Red Fish Recipes?

Essential Ingredients for Your Mediterranean Baked Fish

The secret to this dish’s success lies in using fresh, quality ingredients. There’s no need for anything complicated or costly—just simple components that are packed with flavour. Here is the list of what we will need to assemble our one-pan wonder.

White Fish Fillets: Around 600g (4 fillets) of cod, haddock, or your preferred firm white fish.
Cherry Tomatoes: 250g, sliced in half. They collapse and sweeten in the oven, forming the base of a luscious sauce.
Red Onion: 1 large, cut into thin slices. This adds a lovely, mellow sweetness as it roasts.
Bell Pepper: 1, of any colour, with seeds removed and sliced. A red or yellow pepper adds a fantastic visual pop.
Kalamata Olives: A good handful (approx. 100g), pitted. Their distinct briny taste is key to achieving that authentic Mediterranean character.
Garlic: 3-4 cloves, sliced thinly. No Mediterranean dish would be complete without it!
Lemon: 1, with one half sliced thinly and the other kept for juicing at the end. It provides a bright, zesty finish.
Extra Virgin Olive Oil: 3-4 tablespoons. A good quality oil will make a noticeable difference to the flavour.
Dried Oregano: 2 teaspoons. This is the signature herb of the Mediterranean region.
Fresh Parsley: A small handful, chopped, to be used as a garnish for a final burst of freshness.
Salt and Black Pepper: To your preference.

Step-by-Step Instructions: Your Easy Fish Dinner

Right, let’s get to the best bit! It’s time to assemble our ingredients and let the oven work its magic. Just follow these straightforward steps to achieve a perfect easy fish dinner every time.

Preheat and Prepare: To begin, set your oven to 200°C (180°C Fan/Gas Mark 6). Find a large baking tray with a rim or a suitable casserole dish. Using a larger tray ensures the vegetables have enough space to roast properly instead of steaming.
Roast the Vegetables: Tumble the halved cherry tomatoes, sliced red onion, sliced bell pepper, Kalamata olives, and sliced garlic onto your baking tray. Drizzle over 2 tablespoons of extra virgin olive oil, then sprinkle with 1 teaspoon of dried oregano, salt, and pepper. Use your hands to toss everything together until it’s all nicely coated. Arrange the vegetables in a single layer and place the tray in the hot oven for 15-20 minutes, until they just start to soften and char at the edges.
Prepare the Fish: While the vegetables are getting a head start, we can get the fish ready. Pat the fillets completely dry with a paper towel; this is key to helping them bake perfectly. Rub the remaining olive oil over each fillet, sprinkle with the rest of the dried oregano, and season generously with salt and pepper.
Combine and Bake: After 15-20 minutes, take the baking tray out of the oven. The vegetables should be sizzling beautifully. Create four spaces among the vegetables and gently place a fish fillet in each one. Arrange a few lemon slices over the top of each piece of fish.
The Final Bake: Put the tray back in the oven to bake for a further 12-15 minutes. The cooking time will vary depending on the thickness of your fillets. You’ll know the fish is ready when it turns opaque and flakes away easily with a fork. Be careful not to overcook it, as this can result in dry fish.
Garnish and Serve: As soon as it’s cooked, remove the tray from the oven. Squeeze the juice from the remaining lemon half all over the fish and vegetables, then scatter over the fresh, chopped parsley. Serve it up straight away, directly from the pan.

Pro Tips for the Perfect Healthy Baked Fish Recipe

Having made this healthy baked fish recipe time and time again, we’ve learned a few simple tricks that help guarantee a fantastic result every time.

Don’t Crowd the Pan: It’s important to give your vegetables plenty of space. If the pan is too full, they will steam and become soggy rather than roasting and caramelising. If needed, use a very large tray or split the vegetables between two smaller ones.
Fresh Herbs Make a Difference: While dried oregano is wonderful, you can introduce another dimension of flavour by adding some fresh woody herbs like rosemary or thyme to the vegetables before roasting.
A Splash of White Wine: To deepen the flavour of the sauce, try adding a little splash of dry white wine (a Sauvignon Blanc or Pinot Grigio works well) to the vegetables before they go into the oven.
Add Capers for a Salty Kick: For those who enjoy a sharp, briny taste, throwing in a tablespoon of capers with the olives is a brilliant addition. They complement the lemon and fish perfectly.

These small adjustments can elevate your dish from simply delicious to truly memorable. If you’re a fan of oven-baking and want to try another simple seafood dish, take a look at The Ultimate Crispy Baked Shrimp Recipe So Easy, which also offers incredible flavour for very little effort.

What to Serve with Your Baked Cod with Vegetables

Our dish of baked cod with vegetables is very nearly a complete meal on its own, but a simple accompaniment is great for soaking up the delicious juices left in the pan. We particularly enjoy serving it with:

- Crusty Bread: A fresh baguette or a slice of sourdough is the ideal tool for mopping up every last drop of the flavourful tomato and lemon sauce.
- Fluffy Couscous: It takes mere minutes to prepare, and its light, absorbent texture is a fantastic partner for the fish and vegetables.
- Quinoa: For an added boost of protein and fibre, serve the dish over a bed of fluffy, well-cooked quinoa.

A Simple Green Salad: A bowl of mixed leaves tossed in a light vinaigrette provides a fresh, crisp element that contrasts beautifully with the warm, roasted dish.

Frequently Asked Questions (FAQ)

Can I use frozen fish for this recipe?

Yes, certainly! Frozen fish fillets are perfectly fine to use, but it is vital that you let them thaw completely first. After they have thawed, pat them thoroughly with a paper towel to get rid of all excess water. This step is crucial for ensuring the fish bakes to a flaky finish rather than becoming soggy.

How do I store and reheat leftovers?

Any leftovers can be kept in an airtight container in the fridge for up to two days. When it comes to reheating, we find the best method is to warm it gently in the oven at 160°C (140°C Fan) for around 10-15 minutes, or until hot. We suggest avoiding the microwave, as it can overcook the fish and make it tough.

Can I add other vegetables to the pan?

Absolutely! This recipe is wonderfully adaptable. You could add other classic Mediterranean vegetables such as chunks of courgette, aubergine, or even some artichoke hearts. Simply be aware of their different cooking times. Harder root vegetables like potatoes or carrots would require a significantly longer time in the oven, so you would need to start roasting them long before adding the other ingredients.

Conclusion: Your New Favourite Go-To Meal

We are quite sure that this Mediterranean Baked Fish will quickly earn its place as a regular feature in your weekly meal plan. It is the perfect demonstration that you don’t need to spend hours at the stove to produce a meal that is light, packed with flavour, and truly satisfying. The blend of flaky white fish, sweet roasted vegetables, and aromatic Mediterranean herbs is simply a joy to eat. And with just one pan to clean, it’s a welcome relief on any busy evening.

So, the next time you find yourself wondering what to cook for dinner, we wholeheartedly encourage you to give this superb recipe a go. It offers more than just sustenance; it’s a plateful of sunshine, health, and simplicity.

Have you tried our Mediterranean Baked Fish – Light, Flavorful & One-Pan Easy recipe? We would be delighted to hear how it turned out, so please let us know in the comments below! And don’t forget to share this recipe with anyone who could use a simple yet delicious dinner idea.