Mediterranean Baked Fish with Quinoa Salad

When it comes to meals that are as nourishing as they are vibrant, few can rival the fresh and wholesome flavors of the Mediterranean. This Baked Fish with Quinoa Salad is the perfect embodiment of the region’s culinary ethos—light, healthy, and bursting with the natural goodness of simple ingredients. 

Mediterranean cuisine is known for its harmonious blend of herbs, olive oil, and fresh produce, creating dishes that are both satisfying and nutritious. This recipe begins with tender fillets of fresh fish—sea bass, cod, or halibut work beautifully—seasoned with oregano, basil, garlic powder, and a touch of olive oil. These herbs infuse the fish with a subtle earthiness, enhancing its natural flavor without overpowering it. When baked, the fish remains flaky and moist, offering a melt-in-your-mouth texture.

Pair the baked fish with a Mediterranean-inspired quinoa salad to complete the meal. Quinoa, a protein-packed grain, provides a hearty and nutty base that complements the delicate fish. The salad is a medley of crisp cucumbers, juicy cherry tomatoes, tangy kalamata olives, and salty crumbled feta cheese, all tied together with a bright lemon dressing and a sprinkle of fresh parsley. 

From start to finish, it takes just about 25 minutes to prepare, making it a great option for busy evenings. Another highlight of this dish is its health benefits. Rich in omega-3 fatty acids, the fish is a fantastic source of lean protein, while quinoa provides all nine essential amino acids, fiber, and important minerals. The fresh vegetables and olive oil bring an array of antioxidants and heart-healthy fats to the table. It’s proof that eating well doesn’t have to mean sacrificing flavor!

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Mediterranean Baked Fish with Quinoa Salad

Yield: 2

Author: Erika Barnett

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

This recipe combines the flavors of the Mediterranean in a healthy and delicious meal. The white fish seasoned with herbs pairs excellently with the quinoa salad for a flavorful and nutritious Mediterranean-inspired dinner.

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Ingredients

• 2 fillets of fresh fish (such as sea bass, cod, or halibut)
• ½ tsp of oregano
• ½ tsp basil
• ½ tsp of garlic powder
• 2 tbsp olive oil, divided
• 1 cup of quinoa
• ½ cup of cherry tomatoes, halved
• ½ cup of cucumber, diced
• ¼ cup of red onion, finely chopped
• ¼ cup of kalamata olives, chopped
• ¼ cup crumbled feta cheese
• 2 tbsp of fresh parsley, chopped
• 1 lemon, juiced
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Season the fish fillets with oregano, basil, garlic powder, salt, pepper, and a drizzle of olive oil. Place them on a baking tray and bake for 25-30 minutes, or until fish flakes easily.
3. While the fish is baking, cook the quinoa according to package instructions and let it cool.
4. In a mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, feta cheese, parsley, 1 tbsp olive oil, and lemon juice. Season with salt and pepper and toss to combine.
5. Divide the quinoa salad between two plates.
6. Once the fish is cooked, place a fillet on top of each quinoa salad.
7. Garnish with a slice of lemon and serve. Enjoy!

Nutrition Facts

Calories

539

Fat

26 g

Carbs

62 g

Protein

16 g

Sugar

3 g

https://www.dramaticdish.com/blog/mediterranean-baked-fish-with-quinoa-salad

white fish, quinoa salad, fresh vegetables, healthy quick, easy, meal prep

dinner

Mediterranean