A healthy, simple and delicious dinner recipe, this fish tray bake is ready in no time. Infused with Mediterranean flavours this will easily become a dinnertime go-to! This recipe is gluten, dairy, nut and soy free.
Photography by Create Cook Share
I have always been a fan of the tray bake, but since my children were born my love and appreciation for this style of meal has gone to the next level! Pop it all onto a tray and whack it in the oven. That’s pretty much all I have time for.
This Mediterranean Fish Tray Bake is super, duper quick because it uses a protein and veggies that don’t need a huge amount of cooking time. Less than 20 minutes of cooking time is required, how good is that!
I am always going on about the benefits of the Mediterranean Diet to my nutrition clients and this recipe just encapsulates so much of what’s fantastic about it. Colourful veggies, healthy fats (olives and olive oil) and seafood, all of which are consumed regularly as part of a Mediterranean style of eating.
The ingredients list is short, sweet and simple. I’ve only used dried herbs and spices in this recipe because they are so handy and economical and I kinda feel like you don’t want to have to buy a ton of fresh ingredients for a weeknight dinner.
- Firm white fish fillets: use whatever firm white fish looks good at your fishmonger/grocery store. Some examples of firm white fish include Ling, Blue-eye Trevalla, Coral Trout, Emperors and Mahi Mahi. (I’m based in Sydney, Australia, so what’s locally available to me might not be the same for you.)
- Cherry tomatoes
- Kalamata olives
- Dried oregano
- Garlic powder
- Salt and pepper
- Extra virgin olive oil (a Mediterranean staple!)
I recommend serving this dish with brown rice, quinoa or potatoes, so add one of those to your shopping list too. And if you have one…a squeeze of lemon to serve is always a good idea.
Make sure to choose a large enough pan, tray or dish so that the ingredients fit comfortably and aren’t all piled on top of each other. This will allow the ingredients to cook evenly and the vegetables to roast and slightly crisp at the edges. If everything is piled in a heap, some parts won’t cook and the dish will be more soggy and watery.
Be generous with your herbs and spices to add flavour to the dish as well. The olives will add a beautiful salty kick so you don’t need to go overboard with the salt, but bump up the oregano and garlic to add extra oomph. You can add a bit more than suggested! A pinch of chilli flakes isn’t a bad idea either 🙂
Would this recipe work with a different type of fish like salmon? Yeah, I think it definitely would. So if you’re looking to bump up your omega 3 intake and want to use a pink fish like salmon or rainbow trout, go for it!
I don’t recommend changing up the veggies too much in this recipe though. The tomatoes and olives are definitely essential, and I love using zucchini because it doesn’t need a whole lot of cooking time. You could use asparagus or green beans as a swap for the zucchini, which both cook pretty quickly too.
My favourite part of this dish is the cherry tomatoes that roast up and become so juicy in the oven, adding such a wonderful flavour.
I hope you enjoy this simply delicious recipe. It’s fast, it’s healthy and it’s tasty. If you make it, take a snap and tag me @moniquecormacknutrition on Instagram or leave me a comment below and let me know how it turned out!
p.s. Love a fish recipe? Make sure you also try out my Curry Spice Baked Salmon, another easy oven baked recipe!
- 2 firm white fish fillets around 175 grams each
- 1 cup cherry tomatoes
- 1 large zucchini
- ½ cup kalamata olives
- 1 tsp dried oregano
- 1 tsp garlic powder
- 2 tbsp extra virgin olive oil
- salt and pepper
- Preheat the oven to 180C (350F). Line a large baking tray with baking paper.
- Cut the cherry tomatoes in half and thinly slice the zucchini into rounds. Remove pits from olives (if there are any) and roughly chop.
- Arrange fish, tomatoes and zucchini on the lined baking tray. Scatter over the olives. Sprinkle over the oregano, garlic powder, salt and pepper. Drizzle with around 2 tablespoons of olive oil, tossing the vegetables around a little so they are coated.
- Bake for 15-18 minutes or until the vegetables are softened and the fish is cooked through.
- Serve with brown rice, quinoa or roast potatoes.