A light and flaky white fish baked in olive oil, garlic, and lemon, with a burst of flavor from green olives and cherry tomatoes. Minimal prep, maximum flavor.
🧑🍳 Overview
- Difficulty: Easy
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 2
- Cuisine: Mediterranean
📝 Ingredients
- 2 fillets of white fish (cod, haddock, halibut, sea bass, etc.)
- 2 tbsp olive oil
- 1 garlic clove, finely minced
- Juice and zest of 1/2 lemon
- 1/2 tsp dried oregano or thyme
- 1/4 cup pitted green olives, halved
- 1/2 cup cherry tomatoes, halved
- Salt & black pepper
- Optional: chopped parsley for garnish
🧑🍳 Instructions
1. Preheat the Oven
- Preheat to 200°C / 400°F. Lightly oil a small baking dish.
2. Season the Fish
- Pat the fish dry. Season with salt, pepper, and dried herbs.
- Place in the dish with cherry tomatoes and olives scattered around.
3. Add Garlic-Lemon Oil
- In a small bowl, mix olive oil, garlic, and lemon juice/zest.
- Spoon over the fish and veggies.
4. Bake
- Bake for 15–20 minutes, or until the fish flakes easily with a fork.
5. Serve
- Plate the fish with tomatoes and olives. Drizzle the baking juices over everything. Garnish with parsley and an extra squeeze of lemon.
💡 Tips & Variations
- Serve with rice, couscous, roasted potatoes, or crusty bread.
- Add capers or artichokes for more Mediterranean flair.
- Use parchment or foil to bake en papillote (steamed in a packet).
🍽️ Nutritional Highlights (per serving, approx.)
- Calories: ~320
- Protein: 30g
- Carbs: 6g
- Fat: 20g
- Light & satisfying 🌿
🛠️ Kitchen Helper
For perfect flake-checking…
🐟 Thin Fish Spatula or Tongs
- Quality brushed stainless steel blade
- Solid smooth wooden handle securely riveted with three stainless steel rivets
- Edged-end for functional cutting during cooking
- STRUDY FOOD-GRADE STAINLESS STEEL COOKING TONGS – EDDEAS kitchen tongs for cooking are made of 1mm thick food-grade stai…
- LOCKING MECHANISM AND PULL-DOWN DESIGN – Perfect Metal Kitchen Tongs for Cooking .Our food cooking tongs feature a pull-…
- HEAT RESISTANT ERGONOMIC HANDLES – Tongs For Cooking have ergonomic handles with silicone cushioning to ensure good grip…
$9.59
⚠️ Amazon Affiliate Disclosure
AI CULINARY ARTS is reader-supported. Some links in this post are Amazon affiliate links, which means we may earn a small commission—at no extra cost to you.
📂 Categories
- Main Categories: Fish, Quick Meals
- Additional Tags:
- Mediterranean
- Gluten-Free
- Low-Carb
- High-Protein
- 30-Minute Meals
- One-Pan