Mediterranean-Style Baked White Fish

A light, flavorful, and nutritious dish, this Mediterranean-style baked white fish is a perfect blend of herbs, spices, and fresh ingredients. It’s packed with protein, essential vitamins, and healthy fats, making it an excellent choice for a balanced diet.

698 Ratings
623
300 made it
Image of Mediterranean-Style Baked White Fish Recipe
30 Mins
Prep:15 Mins
Cook:15 Mins

1 Serving

For 2 people

Difficulty

Average

Taste

Unknown

Health Benefits

Rich in Omega-3 Fatty Acids – Promotes heart health and reduces inflammation.

High in Lean Protein – Supports muscle growth and repair.

Packed with Antioxidants – Helps in fighting free radicals and boosting immunity.

Supports Brain Function – Rosemary and thyme aid in cognitive health.

Aids Digestion – Garlic and basil help improve gut health.

Weight Management Friendly – Low in calories yet highly satisfying.

250 kcal

in 219g

Protein:

30g

Fats:

10g

Carbs:

10g

Cholesterol:

50mg

Sodium, Na:

300mg

Potassium, K:

450mg

A light, flavorful, and nutritious dish, this Mediterranean-style baked white fish is a perfect blend of herbs, spices, and fresh ingredients. It’s packed with protein, essential vitamins, and healthy fats, making it an excellent choice for a balanced diet.

Ingredients

2

400 grams Base fillet or any white fish fillet

1 tablespoon Corn flour

half teaspoon Onion powder

half teaspoon Paprika

half teaspoon Thyme powder

half teaspoon Rosemary powder

1 tablespoon Arrabbiata paste

Salt as per taste

1 tablespoon Olive oil

10 pieces Cherry tomatoes

5 pieces Olives

5 pieces Garlic Cloves

8 pieces French beans

half cup Basil

Rosemary & thyme as per choice

Salt as per taste

1 tablespoon Lemon juice

Italian Seasoning as per taste

1 tablespoon Olive oil

Tips

Use fresh herbs for enhanced flavor.

For extra crispiness, broil for 2 minutes at the end.

Pair with whole grains for a balanced meal.

You can substitute white fish with salmon or cod.

Directions

In a bowl, mix corn flour, onion powder, paprika, thyme powder, rosemary powder, arrabbiata paste, and salt.

Coat the fish fillets evenly with this marinade and set aside for 15 minutes.

Preheat the oven to 180°C (356°F) or an air fryer to 200°C (392°F).

Drizzle olive oil on a baking tray and place the marinated fish on it.

Arrange chopped tomatoes, olives, garlic cloves, and French beans around the fish.

Sprinkle fresh basil, rosemary, thyme, and Italian seasoning over everything.

Squeeze lemon juice on top and drizzle some extra olive oil.

Bake in the oven for 15-20 minutes or air-fry for 15 minutes until the fish is tender and flaky.

Garnish with extra herbs and serve warm with a side of quinoa or roasted vegetables.

Notes

Those on a low-sodium diet should reduce the salt.

People with kidney issues should consult a doctor due to potassium levels.

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Know more about Mediterranean-Style Baked White Fish

A typical serving 1 Serving of Mediterranean-Style Baked White Fish (219 grams) contains approximately 250 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Mediterranean-Style Baked White Fish depends on the ingredients and preparation method. On average, one serving 1 Serving (219 grams) of Mediterranean-Style Baked White Fish contains approximately 10 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Mediterranean-Style Baked White Fish? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Mediterranean-Style Baked White Fish depends on the recipe and serving size. On average, 1 Serving of Mediterranean-Style Baked White Fish (about 219 grams) contains approximately 30 grams of protein. If you're customizing your Mediterranean-Style Baked White Fish, consider adding ingredients with higher protein content.

The amount of sugar in an Mediterranean-Style Baked White Fish varies depending on the recipe and serving size. On average, 1 Serving (about 219 grams) contains about 2 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Mediterranean-Style Baked White Fish depends on the serving size and the recipe used. On average, 1 Serving (about 219 grams) contains about 10 grams of carbohydrates.

Mediterranean-Style Baked White Fish contains approximately 3 grams of fiber in 1 Serving (about 219 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Mediterranean-Style Baked White Fish is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Mediterranean-Style Baked White Fish with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Mediterranean-Style Baked White Fish that’s perfect for any occasion!

Making a Mediterranean-Style Baked White Fish typically takes around 30 Mins.

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The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.

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