You know that feeling when you want something healthy for dinner, but you’re just so tired? We’ve all been there, standing in front of the fridge. This recipe is the answer for those nights.
I’m going to show you how to make the most delicious, tender baked fish with zero stress. Seriously, you just put everything in one pan and the oven does all the work. It’s a meal that looks fancy but is secretly the easiest thing you’ll make all week.
What You’ll Need
Getting your ingredients ready first makes everything go so much smoother. I like to measure everything out before I start chopping. It just feels more organized, you know?
Here’s the breakdown for the fish and the veggies.
For the Fish
| Ingredient | Amount |
|---|---|
| Cod or halibut fillets | 4 (about 6 oz each) |
| Olive oil | 2 tablespoons |
| Lemon | 1, thinly sliced |
| Dried oregano | 1 teaspoon |
| Salt | ½ teaspoon |
| Black pepper | ¼ teaspoon |
For the Veggies & Toppings
| Ingredient | Amount |
|---|---|
| Cherry tomatoes | 1 pint |
| Red onion | 1, thinly sliced |
| Kalamata olives | ½ cup, pitted |
| Garlic | 3 cloves, minced |
| Feta cheese | ½ cup, crumbled |
| Fresh parsley | ¼ cup, chopped |
The Only Tools You Need
You don’t need anything fancy for this one. I bet you have all of this stuff in your kitchen right now.
| Tool | Quantity |
|---|---|
| Baking dish (9×13 inch) | 1 |
| Cutting board | 1 |
| Sharp knife | 1 |
| Small bowl | 1 |
How to Make This Amazing Baked Fish
Alright, this is the simple part. Just follow along and you can’t mess this up.
Step 1: Get your oven warming up to 400°F (200°C).
Step 2: Grab your baking dish and toss in the cherry tomatoes, sliced red onion, olives, and minced garlic. Drizzle with one tablespoon of the olive oil and sprinkle with a little salt and pepper. Give it a good mix right in the dish.
Step 3: Nestle your fish fillets right in among the vegetables. Try to give each piece a little space.
Step 4: Drizzle the rest of the olive oil over the fish. Sprinkle the oregano, salt, and pepper on top of each fillet.
Step 5: Lay a few lemon slices on top of each piece of fish. It makes it look nice and adds great flavor.
Step 6: Put the dish in the oven and bake for about 15-20 minutes. You’ll know it’s done when the fish flakes easily if you poke it with a fork. (Don’t overcook it! Dry fish is the worst.)
Step 7: Carefully take the dish out of the oven. Sprinkle the crumbled feta cheese and fresh parsley all over everything. Let it sit for a minute before serving.
Pro Tips From My Kitchen
I’ve made this dish hundreds of times, and I’ve learned a few things that really make a difference.
Don’t Crowd the Pan: The veggies need room to roast, not steam. If they are all piled on top of each other, they’ll get soggy. Make sure everything is in a single layer as much as possible.
Pat Your Fish Dry: Before you put the fish in the dish, take a paper towel and pat it completely dry. This helps it get a tiny bit of browning instead of just steaming in the oven. It’s a small step that makes a big difference.
The Feta Goes on Last: Don’t add the feta cheese until after the dish comes out of the oven. If you add it before, it can get kind of rubbery. Sprinkling it on at the end lets it get just a little melty and creamy.
Swaps and Fun Variations
This recipe is really flexible. You can easily change things up based on what you have.
- Fish: Any firm white fish works great. Try tilapia, haddock, or even snapper.
- Veggies: Not a fan of tomatoes? Use zucchini chunks, bell peppers, or artichoke hearts instead.
- Herbs: You could use fresh thyme or rosemary instead of dried oregano for a different flavor.
- Add Spice: Want a little kick? Sprinkle a pinch of red pepper flakes over everything before baking.
How to Store Your Leftovers
If you happen to have any left, it’s really good the next day.
Just put it in an airtight container and keep it in the fridge. It will stay fresh for up to 3 days. You can eat it cold on top of a salad or gently reheat it in the microwave or oven.
A Few More Things You Should Know
Here are some final thoughts on serving, diets, and what’s inside.
What to Serve With It
This dish is pretty much a full meal, but if you want something extra, it’s great with a side of fluffy couscous or some crusty bread to soak up the juices from the pan. A simple green salad with a light vinaigrette is also a perfect match.
Making it Fit Your Diet
This recipe is already pretty healthy, but you can tweak it easily. For a lower-carb or keto version, just leave out the onion or use it sparingly and make sure your other veggies are low-carb. To make it dairy-free, just skip the feta cheese at the end. It will still be delicious.
A Note on Nutrition
This is the kind of food that makes you feel good. It’s packed with lean protein from the fish and healthy fats from the olive oil and olives. You also get lots of vitamins from all those colorful vegetables. It’s a balanced meal that won’t leave you feeling heavy.
Your Questions, Answered (FAQ)
Q1. Can I use frozen fish for this?
Ans: Yes, you totally can. Just make sure it’s fully thawed before you start, and pat it extra dry with paper towels.
Q2. My fish was watery. What happened?
Ans: That usually happens if the fish wasn’t patted dry or if you used frozen fish that still had ice crystals on it. Crowding the pan can also create too much steam.
Q3. Can I prepare this ahead of time?
Ans: You can chop all the veggies and keep them in a container in the fridge for a day. I wouldn’t assemble the whole dish until you’re ready to bake it, though.
Wrapping Up
See? That wasn’t so hard. You can absolutely make a restaurant-quality meal right in your own kitchen, even on a busy night. This recipe is all about simple, fresh ingredients that do all the talking.
Go give it a try. I’d love to hear how it turns out for you. Drop a comment below and tell me if you made any fun changes or if you have any questions