This simple flavorful baked fish recipe is easy, nutritious and makes the perfect healthy family dinner. You are going to love the taste. Use whatever type of fish you love – white will be great, salmon or mackerel will be delicious too.
This healthy fish recipe is Mediterranean inspired and made only with few simple ingredients. All you need to do is layer the ingredients in a deep baking dish (like a casserole with a lid), then bake the fish in the oven for about 40-50 minutes.
It’s so good and there’s very little to do on your side. Especially if you’re using cleaned out fish or fish fillets.
I actually went fishing and was lucky enough to catch some white fish. That’s the fish I used in this recipe. I’ve been making the recipe for years and had never thought of sharing it. But everyone in my family loved it so much, so I thought, let’s do it!
I’ve got to admit, I don’t know the name of the fish I used here. All I know is we had to eat it with a lot of bread. It was basically bone on bone. One delicious bone-on-bone baked fish.
Easy Baked Fish Ingredients
Fish. As mentioned, you can use whichever type of fish you have. You can go for fillets or whole fish that’s been cleaned (or gutted). If using fillets, you can probably make more than one layer, an entire fish always has 2 fillets after all.
Tomatoes. Some sliced tomatoes are a must for this tasty baked fish recipe.
Onion. Again, cut it in slices. Onion is great here and provides just the right amount of flavor. You can also use some garlic if you desire.
Fresh Herbs. I used many of these – parsley, mint, basil and even lovage, which is a special herb I grow in my garden. You don’t need to use it though – more parsley or basil or even cilantro will work.
Olive oil, salt and pepper. To basically get things going and to bring the flavors together.
Choose A Good Baking Dish
To bake fish in the oven choose a deep baking dish, preferably ceramic and one that has a lid like a good casserole.
If you don’t have this type of casserole, you can cover the baking dish with two sheets of foil. If you choose this option the fish will probably be ready faster.
Another option would be to choose equal sized, oven safe dish to use as a cover to your baking dish.
How To Bake Fish In The Oven
Now that you have your casserole or baking dish ready, let’s start cooking!
Cut the tomatoes and onions in slices, in circles. Wash and thinly chop the the fresh herbs.
Rub the fish with some salt, pepper and olive oil to season it well.
Preheat the oven to 350F/180C.
Grease the bottom of the casserole with some olive oil.
Arrange a layer of onions on the bottom.
Then a layer of tomatoes.
Then a layer of herbs and if you have – black pepper kernels. If not – use ground black pepper.
Now it’s time to place in the fish.
Add another layer of onions and tomatoes. Then some olive oil over everything.
Put the rest of the herbs to finish off the meal.
Cover the casserole and bake for about 40-50 minutes. Optionally in the last few minutes (3-4) you can bake the dish without a lid to allow the fish to brown a bit.
How To Serve This Baked Fish
We served this baked dish with some simple tzatziki and a basic everyday salad. And as mentioned also with lots of bread, because that fish was bony. It made the most delicious healthy dinner even with all those fish bones.
How To Store
We didn’t have any leftovers, but you can store this fish in an airtight container in the fridge for about 2-3 days. Reheat leftovers in the oven for best results when you want to have it again.
More Healthy Family Dinners
I hope you enjoy this easy baked fish recipe! Also make sure to check out these other healthy family dinners:
- Ground Turkey and Rice Skillet
- Easy Meatball Soup With Noodles
- One-Pan Healthy Chicken, Spinach And Rice Dinner Skillet
- 1 lb/500g fish, cleaned
- 8oz/220g tomatoes
- 2 onions
- 1/4 cup + 2 tbsp olive oil
- handful of lovage or celery
- handful of basil leaves
- handful of mint leaves
- bunch of cilantro
- salt and black pepper
- Preheat the oven to 350F/180C.
- Grease the bottom of the casserole with some olive oil.
- Arrange a layer of onions on the bottom.
- Then a layer of tomatoes.
- Then a layer of herbs and if you have – black pepper kernels. If not – use ground black pepper.
- Now it’s time to place in the fish.
- Add another layer of all over the fish: onions, tomatoes, herbs and pepper.
- Add some olive oil to the fish.
- Cover the casserole and bake for about 40-50 minutes. Optionally in the last few minutes (3-4) you can bake the dish without a lid to allow the fish to brown a bit.
- Lastly, serve with slices of lemon!
Nutrition InformationYield 4 Serving Size 1
Amount Per Serving Calories 265Total Fat 11gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 8gCholesterol 71mgSodium 240mgCarbohydrates 10gFiber 3gSugar 4gProtein 35g