Mediterranean Diet Baked Lemon Herb White Fish

Experience the vibrant flavors of the Mediterranean with this Baked Lemon Herb White Fish recipe—a healthy and delicious dish that’s perfect for busy weeknights or elegant dinners. Tender white fish fillets, such as cod or haddock, are infused with a zesty marinade of fresh lemon juice, olive oil, garlic, and a medley of fragrant herbs like parsley, thyme, and dill. Roasted cherry tomatoes and briny Kalamata olives add a burst of color and a savory-sweet balance, making every bite a celebration of coastal Mediterranean cuisine. Quick to prepare in just under 35 minutes, this wholesome recipe is ideal for those following the Mediterranean diet, offering a low-carb, protein-packed meal without compromising on flavor. Serve with a side of quinoa, whole-grain bread, or simply pair it with a green salad for a complete and nutritious dining experience.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

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.

Step 3

Place the white fish fillets in a baking dish large enough to hold them in a single layer.

Step 4

Pour the marinade over the fish fillets, ensuring they are well coated. Allow them to marinate for about 10 minutes at room temperature.

Step 5

Scatter the halved cherry tomatoes and kalamata olives around the fish in the baking dish.

Step 6

Cover the baking dish with aluminum foil to prevent the fish from drying out.

Step 7

Bake in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.

Step 8

Remove from the oven, uncover, and garnish with additional fresh herbs if desired.

Step 9

Serve the baked lemon herb white fish with the roasted tomatoes and olives, and enjoy a healthy Mediterranean meal.

Nutrition Facts

Serving size	(768.9g)

Amount per serving	% Daily Value*
Calories	999.1

Total Fat 68.9g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 4.0g
Cholesterol 200mg	0%
Sodium 4504.0mg	0%
Total Carbohydrate 21.2g	0%
Dietary Fiber 9.6g	0%
Total Sugars 4.8g
Protein 76.6g	0%

Vitamin D 800IU	0%
Calcium 193.8mg	0%
Iron 5.5mg	0%
Potassium 1814.4mg	0%

*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.

Source of Calories

Fat: 61.3%

Protein: 30.3%

Carbs: 8.4%