Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4

---

Ingredients

For the Fish

• 4 white fish fillets (cod, halibut, haddock, tilapia, or sea bass), about 6 oz each
• 2 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 1/2 teaspoon onion powder
• 1 teaspoon dried thyme
• Juice of 1 lemon

Mediterranean Topping

• 1 cup cherry tomatoes, halved
• 1/2 cup sliced Kalamata olives
• 1/2 red onion, thinly sliced
• 3 cloves garlic, minced
• 2 tablespoons capers (optional)
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh basil
• 1 tablespoon olive oil
• 1 teaspoon dried oregano

Optional Garnish

• Fresh parsley
• Lemon wedges
• Crumbled feta cheese

---

Equipment

• 9×13-inch baking dish
• Mixing bowl
• Knife
• Cutting board
• Measuring cups and spoons
• Aluminum foil (optional)

---

Instructions

Step 1: Preheat the Oven

Preheat oven to 400°F (200°C).

Lightly grease a baking dish with olive oil.

---

Step 2: Season the Fish

Pat the fish dry with paper towels.

Season both sides with:

• Salt
• Pepper
• Garlic powder
• Onion powder
• Paprika
• Dried oregano
• Dried thyme

Drizzle with lemon juice and olive oil.

Arrange the fillets in the prepared baking dish.

---

Step 3: Prepare the Mediterranean Topping

In a bowl combine:

• Cherry tomatoes
• Kalamata olives
• Red onion
• Garlic
• Capers
• Olive oil
• Oregano
• Parsley
• Basil

Mix well.

Spoon the mixture evenly over the fish.

---

Step 4: Bake

Bake for 20–25 minutes, depending on the thickness of the fish.

The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

---

Step 5: Garnish

Sprinkle with additional parsley and, if desired, crumbled feta cheese.

Serve immediately with fresh lemon wedges.

---

Serving Suggestions

• Greek lemon potatoes
• Mediterranean rice
• Quinoa
• Couscous
• Roasted asparagus
• Steamed broccoli
• Greek salad
• Garlic green beans
• Warm whole wheat pita
• Tzatziki sauce

---

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days.

Freezer: Freeze cooked fish for up to 2 months.

Reheating

• Oven: 325°F (163°C) for 10–12 minutes
• Air Fryer: 325°F (163°C) for 5–6 minutes
• Microwave: Heat gently in 30-second intervals until warmed through

---

Tips for Success

• Use fresh fish whenever possible.
• Pat the fish dry before seasoning.
• Do not overcook the fish to keep it moist.
• Fresh lemon juice provides the best flavor.
• Add feta after baking so it stays creamy.
• Fresh herbs give the dish a brighter Mediterranean taste.

---

Nut Information

Nut-Free: Yes. This recipe contains no peanuts or tree nuts.

Common Allergens

• Fish
• Milk (only if feta cheese is added)

Cross-Contamination

If preparing for someone with a severe nut allergy:

• Check that packaged olives, capers, and seasonings are processed in nut-free facilities.
• Use clean utensils, cutting boards, and cookware to prevent cross-contact.

Gluten-Free

This recipe is naturally gluten-free. Ensure any packaged ingredients are certified gluten-free if necessary.

Dairy-Free Option

Simply omit the feta cheese or use a dairy-free feta alternative.

---

Approximate Nutrition (Per Serving)

• Calories: 295
• Protein: 34 g
• Carbohydrates: 6 g
• Fat: 15 g
• Saturated Fat: 3 g
• Cholesterol: 75 mg
• Sodium: 520 mg
• Fiber: 2 g
• Sugar: 3 g

---

Questions & Answers

Q1. What type of fish works best?
Cod, halibut, haddock, sea bass, snapper, mahi-mahi, and tilapia all work well.

Q2. Can I use frozen fish?
Yes. Thaw the fish completely and pat it dry before seasoning and baking.

Q3. How do I know when the fish is fully cooked?
The fish should flake easily with a fork and reach an internal temperature of 145°F (63°C).

Q4. Can I make this recipe ahead of time?
Yes. Prepare the topping in advance and refrigerate it. Bake the fish just before serving for the best texture.

Q5. Can I add vegetables?
Yes. Zucchini, bell peppers, spinach, artichokes, and sliced mushrooms are excellent additions.

Q6. Can I grill the fish instead of baking it?
Yes. Grill over medium heat for about 4–6 minutes per side, depending on the thickness of the fillets.

Q7. Is this recipe keto-friendly?
Yes. It is naturally low in carbohydrates and high in protein, making it suitable for a keto lifestyle.

Q8. Can I use dried herbs instead of fresh?
Yes. Use about one-third the amount of dried herbs compared to fresh herbs.

Q9. What sauces pair well with this dish?
Tzatziki, garlic yogurt sauce, lemon herb butter, or a simple drizzle of extra virgin olive oil all pair beautifully.

Q10. Is this recipe healthy?
Yes. It’s high in lean protein, rich in heart-healthy olive oil, and loaded with fresh Mediterranean vegetables and herbs, making it an excellent choice for a balanced Mediterranean diet.