Mediterranean Oven-Roasted White Fish

A light, vibrant, and protein-rich dish layered with roasted tomatoes, garlic, and herbs. Simple, anti-inflammatory, and perfect for an easy weeknight dinner that feels elevated.

Ingredients

2 wild caught white fish fillets (cod, halibut, or sea bass)

2 cups cherry tomatoes

4 cloves garlic, minced and roughly chopped

2 tbsp extra virgin olive oil

1 tbsp fresh lemon juice

1 tsp dried oregano

1/2 tsp smoked paprika

Sea salt and black pepper, to taste

1/4 cup fresh parsley, chopped

Instructions

Preheat oven to 450°F (230°C).

Roast the tomatoes:

In a glass baking dish, combine cherry tomatoes, garlic, olive oil, salt, and smoked paprika.

Roast for 18–22 minutes, until the tomatoes soften and begin to burst.

Prepare the fish:

Pat fillets dry and gently nestle them into the roasted tomato mixture.

Season:

Drizzle with olive oil and lemon juice. Sprinkle with oregano, salt, pepper, and fresh parsley.

Bake at 400°F (200°C) for 10–12 minutes, or until the fish flakes easily with a fork.

Broil for 2–4 minutes at the end for a lightly golden finish.

Serving Suggestion

Serve warm with roasted asparagus and crispy potatoes. Spoon the roasted tomato and garlic mixture over the fish for extra flavor.

Wellness Notes

High-quality lean protein for muscle recovery

Rich in omega-3s (especially with wild caught sea bass or cod)

Anti-inflammatory ingredients: olive oil, garlic, oregano

Naturally gluten-free and nutrient-dense