Ingredients :
4 white fish fillets (cod, tilapia, haddock, or halibut — about 6 oz each)
2 tbsp olive oil
2 cloves garlic, minced
1 cup cherry tomatoes, halved
½ cup black or Kalamata olives, sliced
¼ cup red onion, thinly sliced
2 tbsp capers (optional)
1 tbsp lemon juice
1 tsp dried oregano
Salt and black pepper, to taste
Fresh parsley or basil, chopped (for garnish)
Instructions:
Preheat oven to 400°F / 200°C.
Prepare the pan: Lightly grease a baking dish with olive oil.
Layer vegetables: Add tomatoes, olives, onion, and capers to the dish. Drizzle with 1 tbsp olive oil and season with salt, pepper, and oregano. Toss lightly.
Add fish: Place fillets over the veggie mixture. Drizzle with remaining olive oil, lemon juice, and sprinkle a little extra oregano.
Bake: Cook uncovered for 15–20 minutes, or until the fish flakes easily with a fork.
Serve: Garnish with fresh parsley or basil and an extra squeeze of lemon.
Nutrition (per serving – 1 fillet + toppings):
Calories: ~290 kcal
Protein: ~34 g
Carbs: ~6 g
Fat: ~14 g
Tips & Serving Ideas:
Serve over cauliflower rice, zucchini noodles, or a simple quinoa salad.
For extra Mediterranean flavor, crumble a little feta cheese on top before serving.
Great for meal prep — reheats beautifully the next day.