Mediterranean Diet Baked Lemon Herb White Fish
Bright, zesty, and packed with heart-healthy Mediterranean flavors, this Baked Lemon Herb White Fish recipe is a weeknight dinner game-changer. Tender white fish fillets, such as cod or haddock, are infused with a vibrant marinade of olive oil, fresh lemon juice, garlic, and aromatic herbs like parsley, thyme, and dill. Nestled alongside juicy cherry tomatoes and briny Kalamata olives, these fillets bake to perfection in just 20 minutes, creating a dish that’s as wholesome as it is delicious. Perfect for those following a Mediterranean diet, this low-carb, gluten-free meal pairs beautifully with a side of quinoa, roasted vegetables, or a crisp green salad. Light, flavorful, and easy to prepare, this baked white fish will be your next go-to recipe for healthy eating!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or haddock)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 3 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh thyme
- 1 tablespoon fresh dill, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 0.5 cup pitted kalamata olives, halved
Instructions
Preheat your oven to 375°F (190°C).
In a small bowl, combine olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, thyme, dill, salt, and black pepper. Mix well to form a marinade.
Place the white fish fillets in a baking dish large enough to hold them in a single layer.
Pour the marinade over the fish fillets, ensuring they are well coated. Allow them to marinate for about 10 minutes at room temperature.
Scatter the halved cherry tomatoes and kalamata olives around the fish in the baking dish.
Cover the baking dish with aluminum foil to prevent the fish from drying out.
Bake in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
Remove from the oven, uncover, and garnish with additional fresh herbs if desired.
Serve the baked lemon herb white fish with the roasted tomatoes and olives, and enjoy a healthy Mediterranean meal.
Nutrition Facts
Calories |
999 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.9 g | 88% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 4504 mg | 196% | |
| Total Carbohydrate | 21.2 g | 8% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 4.8 g | ||
| Protein | 76.6 g | 153% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 194 mg | 15% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1814 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
