When your week’s packed and dinner needs to be fast, simple, and satisfying, this Healthy Baked Mediterranean Fish comes to the rescue. Seasoned with bold Mediterranean spices and baked to flaky perfection, it’s the kind of meal prep protein you’ll look forward to eating all week.
Whether you’re building bowls, tossing it on salads, or serving it with a side of rice and veggies, this baked fish delivers light, fresh flavor in every bite. It’s proof that healthy doesn’t have to mean boring.
Why You’ll Love This Recipe
- Meal Prep Friendly: Cook once and use all week in bowls, salads, or wraps.
- Quick and Easy: Just 10 minutes of prep and a fast bake time.
- Healthy and Versatile: High-protein, low-carb, and dairy-free. Swap in chicken, shrimp, or other white fish if you’d like.
- Delicious Mediterranean Flavor: The seasoning blend adds just the right kick—zesty, herby, and warming.
Ingredients You’ll Need
White Fish
Halibut works beautifully, but feel free to use cod, mahi-mahi, or sole. Even shrimp or boneless chicken breast will work with this method and spice blend.
Mediterranean Seasoning Blend
A must-have for flavor! This mix of dried herbs, garlic, paprika, and citrusy notes brings everything together. (You can find a homemade version on your blog or use your favorite store-bought one.)
Olive Oil or Avocado Oil
A light drizzle helps the seasoning stick and adds richness. Go with a high-quality extra virgin olive oil if you have it.
Fresh Lemon
A squeeze of lemon right before serving brightens up the fish and enhances the Mediterranean vibe.
How to Make Baked Mediterranean Fish
Prep Time: 10 minutes
Cook Time: 10–12 minutes
Total Time: Under 25 minutes
Step 1: Rinse and Dry
Rinse your fish fillets under cool water and pat them dry thoroughly with paper towels. This helps the seasoning stick better and ensures an even bake.
Step 2: Portion the Fish
Cut the fish into even 6-ounce portions if needed. Each piece should be about the size of a deck-and-a-half of playing cards.
Step 3: Season
Line a baking sheet with parchment paper for easy cleanup. Place the fish on the sheet and sprinkle both sides with Mediterranean seasoning—about 2 to 3 teaspoons total depending on your taste and the size of your fillets.
Step 4: Drizzle with Oil
Drizzle each piece with olive or avocado oil, then gently rub it in with your fingers (or use a brush if you prefer).
Step 5: Bake
Preheat your oven to 425°F (220°C). Bake the fish for 10–12 minutes, or until it flakes easily with a fork. If you’d like a little extra color on top, broil for 2 minutes at the end.
Serving Ideas
This fish is wonderfully versatile. Try it with:
- Quinoa or Rice: For a wholesome grain base.
- Greek Salad: Fresh veggies, feta, olives, and a drizzle of lemon vinaigrette.
- Roasted Veggies: Like artichoke hearts, zucchini, eggplant, or red peppers.
- Avocado & Cherry Tomatoes: For a simple, colorful bowl.
- Lemon Tahini Dressing: Adds a creamy, citrusy finish to any Mediterranean bowl.
Or just toss it into a meal prep bowl with your favorite sides and sauces—super easy, super satisfying.
Tips for Buying and Cooking Fish
- Smell Test: Fresh fish should smell clean, like the sea—not fishy.
- Frozen Works Too: Most grocery store seafood was frozen before being displayed. Ask if they have frozen portions in the back—you might get a fresher option.
- Don’t Overcook: The fish is done when it flakes easily with a fork and turns opaque in the center.
FAQs
Can I use frozen fish?
Yes! Just make sure it’s fully thawed and patted dry before seasoning and baking.
What fish works best for this recipe?
Halibut is ideal, but cod, mahi-mahi, sole, or even salmon will work well. You can also use shrimp or boneless chicken breast.
How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat gently in the oven or microwave, or enjoy cold in salads and bowls.
Can I grill the fish instead?
Absolutely! Just use a well-oiled grill and cook over medium-high heat for about 4–5 minutes per side, depending on thickness.
Final Thoughts
This Healthy Baked Mediterranean Fish is the kind of easy, flavorful recipe that makes eating well feel effortless. It’s bright, herby, and perfect for building bowls or pairing with your favorite veggie sides. And the best part? It fits right into your weekly meal prep routine without any fuss.
Mediterranean Baked Halibut
When your week’s packed and dinner needs to be fast, simple, and satisfying, this Healthy Baked Mediterranean Fish comes to the rescue.
Ingredients
- 2 to 3 lbs white fish, such as halibut, mahi-mahi, or cod
- 2 to 3 tablespoons Mediterranean seasoning blend
- 3 tablespoons sesame seeds
- 3 tablespoons dried oregano
- 1 to 2 tablespoons olive oil or avocado oil
- 1 to 2 lemons, freshly squeezed
- 1 tablespoon cumin
- 1 tablespoon crushed red pepper
- 1 tablespoon kosher salt
Instructions
- Preheat the oven to 425°F.
- Line a baking sheet with parchment paper.
- Sprinkle each piece of fish with Mediterranean seasoning blend.
- Bake for 10 to 12 minutes.
- Optional: Turn the oven to broil and broil for 2 to 3 minutes.
- Remove from the oven and let the fish rest for 5 minutes before serving.
Notes
- Alternative proteins you can try: salmon, chicken, or tofu.
- Serve it with a big salad and Lemon Tahini Dressing or build a Mediterranean Meal Prep Bowl.
Nutrition Information
Yield
8Serving Size
1Amount Per Serving Calories 723Total Fat 33gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 24gCholesterol 299mgSodium 2454mgCarbohydrates 5gFiber 2gSugar 1gProtein 97g
dinnerbytes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although dinnerbytes.com attempts to provide accurate nutritional information, these figures are only estimates.
