Celebrate Mediterranean Diet Month With This Easy Baked Fish

In honor of National Mediterranean Diet Month, it’s the perfect time to embrace one of the most heart-healthy and flavorful ways of eating. Inspired by the traditional foods of countries like Greece and Italy, the Mediterranean diet focuses on fresh vegetables, healthy fats, lean proteins and simple, wholesome ingredients. This baked white fish recipe checks all the boxes: light, nourishing and packed with vibrant Mediterranean flavors.

Featuring tender fish, juicy cherry tomatoes, briny olives, garlic and herbs, this Mediterranean baked fish dish comes together quickly and delivers big on taste without feeling heavy. It’s an easy weeknight option that still feels special enough for a weekend dinner, and it pairs beautifully with grains like couscous or a crisp salad. Whether you’re new to the Mediterranean diet or looking to add more variety to your routine, this recipe is a delicious place to start.

Ingredients

• 1 1/2 lb white fish fillet, such as cod or halibut (1 to 1 1/2 inches in thickness)
• Kosher salt and ground black pepper
• Extra virgin olive oil
• Juice of 1/2 lemon, more for later
• 8 ounces cherry tomatoes, halved
• 3 ounces pitted olives, halved (such as kalamata and/or green olives)
• 3 tablespoons minced red onion
• 4 to 5 garlic cloves, minced
• 1 tablespoon fresh thyme leaves
• 2 teaspoons dried oregano

Directions

1. Heat the oven to 425 degrees.
2. Pat the fish dry and season with salt and pepper on both sides. Brush a 9 1/2 x 13-inch baking dish with a little extra virgin olive oil and put the fish in it. Squeeze 1/2 lemon juice all over the top of the fish.
3. In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons) of extra virgin olive oil and toss to combine.
4. Pour the tomato and olive mixture over the fish.
5. Bake for 15 to 20 minutes, depending on the thickness of your fish.
6. Remove from the heat and serve.

Notes From the Author

• Remember that fish cooks quickly. You can begin to check if the fish is done before the 15-minute mark. Carefully insert a fork at the thickest part of the fish and twist gently; the fish is ready when it flakes easily.
• Serve with lemon rice, couscous or your favorite grain. Try adding a big salad as well.

This recipe was originally published on The Mediterranean Dish.