If you’re searching for a dish that bursts with vibrant flavors yet remains wonderfully straightforward, this Simple Mediterranean Baked Fish Recipe is just what you need. It combines tender, flaky fish with zesty herbs, juicy cherry tomatoes, and briny olives for an irresistible combination that feels like a quick escape to the sunny Mediterranean coast. Perfectly balanced and light, this recipe is ideal for a wholesome weeknight dinner or a special occasion without the fuss.
Ingredients You’ll Need
Every ingredient in this recipe plays a vital role, creating layers of flavor, texture, and color that elevate this fish dish beyond ordinary. From aromatic herbs to spices that bring a gentle kick, these simple components come together effortlessly, making cooking a pure joy.
- Fish fillet (Basa, Cod, Halibut, etc.): Choose a firm, mild-flavored fish for the best texture and taste.
- Paprika: Adds a warm smokiness that deepens the flavor profile.
- Italian seasoning: A classic herb blend that brings freshness and Mediterranean character.
- Cajun seasoning (Old Bay or Creole seasoning): Provides a subtle spicy kick without overpowering the dish.
- Chili flakes: Just a pinch to gently awaken your palate with heat.
- Fish seasoning (optional): Enhances the seafood flavor uniquely if you like it more pronounced.
- Salt and black pepper: Fundamental seasoning to round out the flavors perfectly.
- Cooking oil: Essential for searing the fish beautifully to lock in juices.
- Cherry tomatoes (cut into medium chunks): Their sweetness brightens the dish and adds a lovely pop of color.
- Olives (or capers as a substitute): Provide a salty, tangy contrast that complements the mild fish.
- Fresh parsley and thyme: Fresh herbs that infuse the dish with an incredible Mediterranean aroma.
- Garlic cloves (minced or diced): Adds depth and a savory punch to the sautéed vegetables.
- Water: Helps create a light sauce that keeps the fish moist during baking.
- Salted butter: Melts over the fish to add richness and a silky finish.
How to Make Simple Mediterranean Baked Fish Recipe
Step 1: Preheat the Oven
Start by setting your oven to 400°F (200°C). This high temperature ensures the fish cooks quickly and evenly, locking in moisture and melding the flavors beautifully.
Step 2: Season the Fish
In a small bowl, combine paprika, Italian seasoning, Cajun seasoning, chili flakes, fish seasoning if you’re using it, salt, and pepper. Rub this aromatic blend generously on both sides of your fish fillet to build that vibrant flavor base.
Step 3: Sear the Fish
Heat cooking oil in a skillet over medium heat until shimmering. Sear the fish fillet for about one minute on each side, just enough to develop a light char without cooking it through. This step adds a delightful texture and depth to the final dish.
Step 4: Sauté Tomatoes and Olives
In the same skillet, toss in your chunked cherry tomatoes, olives, fresh parsley and thyme, garlic, and a bit of the mixed seasoning. Sauté these for about three minutes while stirring, allowing the tomatoes to soften and the flavors to marry perfectly.
Step 5: Bake the Fish
Place the seared fish back into the skillet or an oven-safe baking dish, nestling it among the sautéed vegetables. Dot the top with salted butter, then pop it into the preheated oven. Bake for about 10 minutes or until the fish flakes easily with a fork.
Step 6: Serve and Enjoy
Remove the skillet from the oven and prepare to savor the fantastic flavors you’ve created. The Simple Mediterranean Baked Fish Recipe is ready for your favorite sides and garnishes to complete the experience.
How to Serve Simple Mediterranean Baked Fish Recipe
Garnishes
Fresh lemon wedges and a sprinkle of chopped parsley bring brightness and freshness to this dish. The lemon’s tanginess complements the seasoning perfectly and adds a burst of citrus aroma just before serving.
Side Dishes
Think roasted potatoes with garlic and herbs, fragrant saffron rice, or even a crisp green salad to accompany this Mediterranean delight. Each side adds its own texture and flavor dimension, balancing the meal beautifully.
Creative Ways to Present
Serve the fish straight from the skillet for a rustic and inviting presentation that feels like dining in a cozy Mediterranean tavern. Alternatively, plate it elegantly on white dishes with a drizzle of olive oil and scattered cherry tomatoes and herbs for a refined look.
Make Ahead and Storage
Storing Leftovers
Keep any leftover Simple Mediterranean Baked Fish Recipe in an airtight container in the refrigerator for up to two days. Store the fish and vegetables together to preserve the cohesive flavors.
Freezing
While the dish is best enjoyed fresh, you can freeze portions in a freezer-safe container for up to one month. For the best texture, thaw overnight in the refrigerator before reheating.
Reheating
Reheat leftovers gently in a low-temperature oven or covered skillet to prevent the fish from drying out. Avoid microwaving if possible to maintain the delicate texture and flavor.
FAQs
Can I use other types of fish besides Basa, Cod, or Halibut?
Absolutely! This recipe works well with any firm white fish like sea bass, snapper, or even salmon if you prefer a richer flavor. Just adjust cooking time slightly depending on thickness.
What if I don’t have fresh parsley or thyme?
Don’t worry, dried herbs work too. Use about one-third the amount since dried herbs are more concentrated. Alternatively, substitute with fresh basil or oregano for a slightly different but still delicious twist.
Is the Cajun seasoning essential?
It adds a wonderful depth and warmth but if you’re sensitive to spice, you can reduce it or replace it with mild paprika. The dish still shines with just paprika and Italian seasoning.
Can I prepare this dish in advance?
You can prep the seasoning and chop the veggies ahead of time, then assemble and bake right before serving. This saves time on busy days while keeping flavors fresh.
How spicy is the dish?
It has a gentle heat from the chili flakes and Cajun seasoning that enhances the flavor without overpowering. You can always adjust the amount of chili flakes to suit your heat preference.
Final Thoughts
This Simple Mediterranean Baked Fish Recipe is a true kitchen treasure, proving that incredible flavor doesn’t require complicated steps or hard-to-find ingredients. It’s a celebration of fresh, wholesome produce and bold spices that you can enjoy any night of the week. Give it a try, and I promise it will quickly become one of your go-to recipes for a soulful and satisfying meal.
Print
Simple Mediterranean Baked Fish Recipe
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Mediterranean Baked Fish recipe offers a delightful blend of vibrant spices and fresh ingredients, creating a flavorful and healthy dish perfect for a quick weeknight dinner. Featuring a lightly seared fish fillet paired with sautéed cherry tomatoes, olives, and aromatic herbs, then baked to perfection, this recipe brings the essence of the Mediterranean to your table in just 30 minutes.
Ingredients
Fish and Seasoning
- 1 fish fillet (Basa, Cod, Halibut, etc.)
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon Cajun seasoning (Old Bay or Creole seasoning)
- ½ teaspoon chili flakes
- 1 teaspoon fish seasoning (optional)
- ½ teaspoon salt
- ½ teaspoon black pepper
Cooking Ingredients
- 3 tablespoons cooking oil
- 2 cups cherry tomatoes (cut into medium chunks)
- ¼ cup olives (or capers as a substitute)
- 2 sprigs parsley (fresh)
- 2 sprigs thyme (fresh)
- 3 garlic cloves (minced or diced)
- ½ teaspoon of the mixed seasoning above
- 2 tablespoons water
- 3 tablespoons salted butter
- Pinch of salt and pepper
Instructions
- Preheat the Oven: Set your oven to 400°F (200°C) to prepare for baking the fish after searing.
- Season the Fish: In a small bowl, thoroughly mix paprika, Italian seasoning, Cajun seasoning, chili flakes, fish seasoning if using, salt, and black pepper. Rub this seasoning blend evenly on both sides of your fish fillet to infuse flavor.
- Sear the Fish: Heat the cooking oil in a skillet over medium heat. Place the seasoned fish fillet in the skillet and sear it for about 1 minute on each side to develop a slight char and seal in the juices. Remove from skillet and set aside.
- Sauté Tomatoes and Olives: In the same skillet, add the cherry tomatoes, olives, fresh parsley, thyme, minced garlic, and about ½ teaspoon of the mixed seasoning. Sauté the mixture for 3 minutes, stirring occasionally, allowing the tomatoes to soften and the flavors to meld.
- Bake the Fish: Return the seared fish to the skillet with the sautéed vegetables or transfer everything into an oven-safe dish. Place the salted butter on top of the fish. Bake in the preheated oven for 10 minutes, or until the fish is cooked through and flakes easily with a fork.
- Serve: Remove the baked fish from the oven and serve hot. This dish pairs wonderfully with sides such as roasted potatoes, saffron rice, or garlic herb potatoes for a complete Mediterranean meal.
Notes
- Choose firm white fish fillets like Basa, Cod, or Halibut for best results.
- If you prefer a milder dish, reduce or omit the chili flakes.
- Using fresh herbs enhances the aroma and taste but dried herbs can be substituted if needed.
- Searing the fish before baking helps keep it moist and adds a pleasant texture.
- Adjust seasoning according to your preference, especially salt as butter adds saltiness.
- This recipe can be doubled to serve more people, adjusting cooking times slightly if needed.
