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.

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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