Mediterranean Baked Fish with Lemon, Herbs & Vegetables

Healthy • Flavorful • Weeknight-Friendly

This Mediterranean-style baked fish is light, aromatic, and packed with colorful vegetables. It’s quick to prepare, oven-baked in one dish, and perfect for a nutritious dinner.

 Time & Yield

• Prep time: 10 minutes
• Bake time: 20–25 minutes
• Total time: ~35 minutes
• Serves: 2–3

 Ingredients

Fish

• 2–3 fish fillets (sea bass, cod, haddock, tilapia, or snapper)
• 2 tbsp extra-virgin olive oil
• 1 lemon (zest + juice)
• 2 cloves garlic, minced
• 1 tsp salt (or to taste)
• ½ tsp black pepper

Vegetables

• 1 cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ zucchini, sliced
• ¼ cup olives (black or green), sliced
• 1 small bell pepper, sliced (optional)

Herbs & Seasoning

• 1 tsp dried oregano
• ½ tsp paprika
• 1–2 tbsp fresh parsley or basil, chopped
• Optional: pinch of chili flakes

 Instructions

1. Preheat oven
   Preheat to 200°C (400°F).
2. Prepare vegetables
   In a baking dish, toss tomatoes, onion, zucchini, olives, and bell pepper with 1 tbsp olive oil, half the salt, and oregano.
3. Season fish
   Pat fish dry. Rub with remaining olive oil, garlic, lemon zest, lemon juice, salt, pepper, and paprika.
4. Assemble
   Place fish fillets on top of the vegetables. Add lemon slices on top if desired.
5. Bake
   Bake uncovered for 20–25 minutes, until fish flakes easily and vegetables are tender.
6. Finish
   Sprinkle with fresh herbs and chili flakes before serving.

 Serving Suggestions

• With brown rice, quinoa, or bulgur
• Alongside whole-wheat pita or crusty bread
• With a simple cucumber & yogurt salad

 Nut & Allergen Information

• Nut-free
• Contains fish
• Naturally gluten-free and dairy-free

 Nutrition (Approx. per serving)

• Calories: ~280 kcal
• Protein: ~30 g
• Fat: ~14 g (heart-healthy fats)
• Carbohydrates: ~8–10 g

 Q&A

Q: Can I use frozen fish?
Yes—thaw completely and pat dry before baking.

Q: Can I meal prep this?
Best fresh, but leftovers keep well refrigerated for 1 day.

Q: What herbs work best?
Parsley, basil, dill, or thyme all suit Mediterranean flavors.

• Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

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