Throw it in the oven Thursday
If you’re short on time but still want a wholesome dinner, this Mediterranean-inspired baked fish ticks all the boxes. It’s a one-pan dish that looks impressive but is incredibly simple to put together. Packed with protein, healthy fats, and fresh garden flavours, it’s the perfect balance of light and satisfying.
🐟 Why This Dish Works
- Quick & easy: Everything bakes together in the oven in under 30 minutes.
- Nutrient-rich: Fish provides lean protein and omega-3s, while tomatoes and olives bring antioxidants and healthy fats.
- Family-friendly: Mild enough for kids, but vibrant enough to feel like a special midweek meal.
🌿 Ingredients
For the fish traybake:
- 4 white fish fillets (snapper, barramundi, or cod work well)
- 2 cups cherry tomatoes (halved)
- 1 red onion, thinly sliced
- 1 cup pitted olives (of your choice)
- 3 garlic cloves, thinly sliced
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tsp dried oregano
- Salt & black pepper, to taste
- Fresh parsley, chopped (to serve)
For the herbed quinoa:
- 1 cup quinoa, rinsed
- 2 cups vegetable or chicken stock (bone broth is ideal for gut health)
- Zest of 1 lemon
- 2 tbsp chopped parsley and/or mint
👩🍳 Method
- Preheat oven to 200°C (180°C fan).
- Prepare the traybake: On a large oven tray, toss cherry tomatoes, onion, garlic, and olives with olive oil, oregano, salt, and pepper. Roast for 10 minutes to soften.
- Add the fish: Nestle the fish fillets into the tray, drizzle with lemon juice, and return to the oven for 12–15 minutes, or until fish is cooked through and flakes easily.
- Cook the quinoa: Meanwhile, simmer quinoa in stock until fluffy (about 15 minutes). Stir in lemon zest and herbs.
- Serve: Plate fish with the tomato-olive mix spooned over the top, alongside a scoop of herbed quinoa. Scatter with fresh parsley.
💡 Variations
- Swap the fish: Try salmon for a richer flavour.
- Add veg: Zucchini, capsicum, or spinach can be added to the tray.
- Make it spicy: Add a pinch of chilli flakes before roasting.
This dish captures the ease of Mediterranean cooking – fresh, colourful, and nourishing without fuss. Perfect for busy weeknights when you still want food that feels special.