For an easy dinner recipe that is big on flavor and filled with healthy ingredients, you need to make this Mediterranean Baked White Fish! This yummy fish recipe has perfectly cooked, flaky Barramundi, and a flavorsome mix of black olives, cherry tomatoes and Spanish onion that is all complemented perfectly with fresh lemon juice.
This baked Mediterranean fish is a quick and easy dinner that tastes amazing!
Inspired by my Tray Bake Mediterranean Pasta Sauce, this dish is filled with Mediterranean flavors and is prepared in under 8 minutes in just one baking dish. If you love a tray bake dinner then you also need to try my Greek Chicken Tray Bake! For more fish recipes try my Sesame Salmon Bowl or my Baked Salmon Poke Bowl.
What to Love About Mediterranean Baked Fish
- an easy weeknight meal – with only 8 minutes of prep time and 25 minutes of baking time, this recipe is super quick and easy to make, with minimal fuss and minimal dishes!
- low carb, paleo, gluten free and dairy free – this Mediterranean dinner is a nice, light dinner, with optional grains, and no gluten or dairy.
- delicious!! – believe me when I say that this Mediterranean baked fish is absolutely delicious and a game changer when it comes to mid-week meals.
Ingredients Notes & Substitutions
The Mediterranean diet heros simple ingredients like fresh vegetables, herbs, lean proteins (like fish and seafood) and plenty of extra virgin olive oil – all of the things that make up this delicious dish. Read on to see any ingredients notes and substitutions. The full list of ingredient quantities can be found in the recipe card at the bottom of this post.
You will need:
- White fish – for this Mediterranean fish recipe I’ve used barramundi fillets. You could also use cod, halibut, snapper or haddock.
- Extra virgin olive oil – extra virgin olive oil is an important part of the Mediterranean diet, providing healthy fats and polyphenols. Other oils that you can use for this recipe include macadamia oil or avocado oil.
- Cherry tomatoes – I’ve used mixed cherry tomatoes and mini baby tomatoes. You can also use baby roma tomatoes, grape perino tomatoes or your favorite mini tomatoes.
- Red bell pepper (red capsicum) – you can use yellow capsicum or green capsicum in place of or as well as red capscium.
- Spanish onion (red onion) – also known as purple onion, I like to halve the onion and thinly slice it. You can use brown onion as a last resort but the recipe is definitely best with purple onion.
- Fresh garlic cloves – peel and thinly slice the garlic cloves for this recipe. If you are following a low Fodmap diet then you can leave out the onion and replace the garlic for garlic infused olive oil.
- Kalamata olives (black olives) – you can swap Kalamata olives for your favorite black olive or green olives. If you’re not a fan of olives you can also swap for capers or caper berries.
- Sea salt flakes – I prefer to use sea salt flakes and recommend against using table salt. Finely ground sea salt, Kosher salt or Himalayan salt is also fine in this recipe.
- Ground black pepper – use as much or as little as you like depending on your personal taste.
- Fresh lemon juice – I’ve used the lemon juice of one lemon. You can use lemon juice from the bottle but the flavor is definitely best when using fresh lemons.
Optional Extras
- Brown rice – if you would like to add some carbs to your plate, I would recommend serving the fish, baked tomato mixture and juices over cooked brown rice.
- Mixed green lettuce leaves – for a low carb option, serve the baked fish fillet and cherry tomato mixture alongside fresh mixed green lettuce leaves.
- Continental parsley – also known as flat leaf parsley. You can also use fresh basil, thyme or oregano.
How to Make Easy Mediterranean Baked White Fish
I love a dinner recipe that is not only healthy but easy to make as well! This quick and easy dinner takes just 8 minutes of prep time and 25 minutes to bake. For best results, follow my step-by-step guide below.
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Make Cherry Tomato Mixture
Firstly, preheat the oven to 200 degrees Celsius. Take a large baking dish and drizzle a liberal amount of olive oil across the base of the dish. Add the halved cherry tomatoes, thinly sliced onions, thinly sliced garlic, capsicium, olives, salt and pepper. Toss to combine.
Add Fish Fillets
Next, top the tomato mixture with the barramundi fillets. Squeeze the lemon juice from a halved fresh lemon over the fish. Season the fish with salt and pepper and then place into the oven to bake for 25 minutes or until the fish flakes easily. Make sure to put the oven timer on as fish cooks quickly and you don’t want to overcook it! Once cooked, top with finely chopped fresh parsley.
Serve
To serve, place a fillet of fish, a large scoop of the cherry tomato and onion mix and some fresh mixed green lettuce leaves onto a dinner plate. Serve hot!
Storage
Store any leftovers in an airtight container in the fridge and consume within 2 days. Reheat before eating.
FAQ’s
White fish is best baked at 180 degrees Celsius (356 Fahrenheit) or 200 degrees Celsius (392 Fahrenheit).
Fish is a great source of essentail fatty acids, omega 3, which are an essential nutrient for our body. Omega 3 is important for brain health, immune health, cardiovascular health and skin health. Baking fish reduces the amount of oil needed, therefore reducing the total calories.
First, place a sheet of foil onto the benchtop. Top the foil with a piece of parchment paper the same size. Place the fish in the centre of the parchment paper and bring two opposing sides of foil and parchment paper to the centre above the fish. Fold over each other. Fold the remaining ends closed. Place the parcel with the fish inside, onto a baking tray and bake until the fish is flakey and cooked through. Baking times will differ depending on the size and type of fish.
No, tuna is not a white fish. Tuna is classed as a a blue fish and has a more red flesh.
Mediterranean Baked White Fish
Equipment
- Chopping Board
- Sharp knife
- Large Baking Dish
Ingredients
- 3 tablespoons extra virgin olive oil
- 600 grams barramundi fillets, skin off, or other white fish
- 2 cloves garlic, peeled and thinly sliced
- 1 red onion, halved and finely sliced
- 1/3 cup Kalamata olives
- 325 grams cherry tomatoes, halved
- 1 red capsicum, core & seeds removed, diced
- 1 lemon, juiced
- sea salt flakes, to taste
- cracked black pepper, to taste
To serve:
- Fresh flat leaf parsley
- Fresh mixed lettuce leaves
- 4 cups cooked brown rice, optional
Instructions
- Preheat the oven to 200 degrees Celsius (392 degrees Fahrenheit).
- Drizzle the base of a large baking dish with olive oil.
- Add the halved cherry tomatoes, thinly sliced onions, thinly sliced garlic, olives, capsicum, salt and pepper. Toss to combine.
- Place the fillets of barramundi on top of the tomatoes. Season with more salt and pepper and drizzle with the juice of one lemon.
- Place the dish into the oven and bake for 25 minutes, or until the fish is flaky and cooked through.
- To serve, transfer a fillet of fish to each plate. Depending on the size of the fillets, you may need to cut them in half. Divide the tomato mixture between the plates. Place a handful of mixed lettuce leaves to each plate. Serve hot.
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