Healthy Baked Mediterranean Fish

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This easy baked fish recipe is the main protein in the Mediterranean Meal Prep Bowl. I like to prep a big batch of protein each week so that I can make fast and easy meal prep bowls all week long! This Mediterranean seasoned fish 🐟 is just one of my go-to meal prep proteins.

Baked Fish with Mediterranean Spices

Getting a healthy meal on the table every night can be a daunting task. We might as well face it, we’re all way too busy. This constant busy-ness is what prompted my own love of meal prep. Even in college, I was a meal prepper.

I worked nearly full-time and went to school more than full-time as well. I spent a lot of time commuting and studying, so there was just no way to survive without having leftovers to pack. 

Even back when I was cooking just for myself, I always cooked my proteins with versatility in mind. To this day, I still think about proteins as the cornerstone of my meal. Once I settle on baked fish, or grilled chicken, or whatever sounds great, I decide what else I can add to my weekly menu.

What you’ll love about this recipe

  • Cook once — eat all week: Who doesn’t like recipes that make meal prep feel like less work?
  • Healthy, lean protein: Prepping a weekly batch of protein ensures you get your daily protein macros done!
  • Tasty: Probably the most important thing that you will love about this recipe is that it’s just DELICIOUS!
  • Flexible: You can swap out the baked halibut for any white fish, salmon, OR even shrimp or chicken. Trust me, I’ve tried them all, and they are all so good!

Recipe Notes

This recipe uses my Mediterranean Seasoning Blend recipe. I like to pair it with a big green salad, quinoa, and my Lemon Tahini Dressing in my Mediterranean Meal Prep Bowl.

Flavorful and Super Fast — It’s the spices that give this Mediterranean fish recipe an extra special flavor. You can also use this healthy seasoning blend on chicken, shrimp, and even roasted vegetables.

I cannot stress enough how spice blends can take your cooking game to the next level. Making cooking easy is all about finding ways to add flavor without needing hours to build a sauce. This is exactly why I make so many custom spice blends. Mediterranean recipes are all about adding spice to life!

Mediterranean Seasoning Blend

mediteranean seasoning blend on a white plate with ingredients listed

This is easily the most-used spice mix in our house. Here is a list of just a few things that we use it on. Mediterranean recipes are famously healthy and super flavorful!

  • Salmon, grilled or baked
  • Cod or halibut, grilled or baked 
  • Chicken, grilled, baked, or pan-cooked
  • Roasted vegetables
  • Roasted potatoes
  • Roasted chickpeas
  • Sprinkle it on hummus

What you’ll need for this recipe

  • Fish: 2 to 3 pounds of halibut. You can substitute another white fish such as sole or mahi-mahi. Alternatively, chicken or shrimp is another delicious option.
  • Mediterranean Seasoning Blend: Whip up a batch and store it in an airtight container. You’ll want to use it on everything!
  • Olive Oil: Always buy the best olive oil you can find.
  • Fresh Lemons: Freshly squeezed lemon juice adds a bright lemony flavor to this Mediterranean fish recipe.

Step By Step Instructions

This recipe takes less than 20 minutes to prepare. Whenever I cook a protein recipe, I always double it so that I have leftovers. This is an essential secret to getting better at meal prep.

Prep once — Eat twice! 🙌

Step 1: Rinse and pat dry

Rinse the fish fillets in cool water and then pat dry with a paper towel or lint free kitchen towel.

A halibut filet being patted dry with a paper towel.

Step 3: Cut into portions

Slice the fish into equally sized pieces. I usually shoot for 6-ounce portions. You can measure them with a scale if you’re counting macros or just eye it. The size will be about the same as a deck and a half of playing cards.

halibut being portioned into three equal pieces

Step 3: Place the fish on your baking sheet

I always line my sheet pans with parchment paper. This saves you a ton clean up time.

halibut on a parchment lined baking sheet

Step 4: Season

Sprinkle each halibut fillet with the Mediterranean Seasoning Blend. I usually use 2 to 3 teaspoons of seasoning for a batch this size. I also like to season both sides of the fish.

halibut seasoned with mediterranean spice mix

Step 5: Add oil

Drizzle each piece of halibut with avocado or olive oil. Then rub the oil in with your fingers. You can also use a brush or a pressurized oil sprayer if you don’t like touching meat.

Drizzle each piece of halibut with olive oil, rub in with your fingers

Step 6: Bake

Preheat your oven to 425℉. Bake the fish for 10 to 12 minutes. Turn the oven up to broil if you want to brown the top. Broil for 2 minutes or untl golden brown.

baked halibut fresh out of the oven
Bake the fish for 10 to 12 minutes. Optional turn the oven to broil and broil until the fish browns on the top.

What to serve with this Easy Baked Halibut Recipe

  • Quinoa or Rice: You can also serve this with a big Greek salad and save the carbs for something else.
  • Artichoke Hearts: I buy them canned or frozen, and I like the quartered ones best.
  • Roasted Red Pepper: You can usually find these near the pickles and olives. I like the sliced ones.
  • Avocado
  • Tomatoes
  • Lemon Tahini Dressing

Serve it in a bowl!

The Mediterranean Meal Prep Bowl is centered around the fantastic Mediterranean Seasoning Blend.

Mediterranean Beast Bowl

More Meal Prep Protein Recipes To Try

I have a bunch of meal prep bowls right here on Foodology Geek, and if you really want help with meal prep, you can download my handy dandy MEAL PREP GUIDE. You can find my Favorite MEAL PREP TOOLS here.

FAQs and Expert Tips

How to buy fresh fish and shellfish

Fish should smell like the ocean. You shouldn’t smell a strong ‘fishy’ smell.

Most grocery store seafood has been previously frozen and then thawed for display. You can ask the meat counter specialist if they have any frozen potions in the back. I do this all the time with shrimp.

Check out this resource on buying sustainable seafood.

Mediterranean Style Baked Protein

Mediterranean Baked Halibut

Halibut fillets are the perfect choice for this super easy Mediterranean baked fish recipe. This fish is one of my go-to meal prep recipes. I use this fish in my Mediterranean Meal Prep Bowl. You can serve with a big salad and my Lemon Tahini Dressing.
Prep Time 5 minutes
Cook Time 12 minutes
Resting 5 minutes
Total Time 22 minutes
Course Meal Prep
Cuisine Mediterranean
Servings 8
Calories 198 kcal



  • 2 to 3 lbs white fish , halibut, mahi-mahi, or cod
  • 2 to 3 tablespoons Mediterranean seasoning blend
  • 1 to 2 tablespoons olive oil (affiliate link), or avocado oil
  • 1 to 2 lemons, freshly squeezed



  • Preheat the oven to 425℉
  • Line a baking sheet with parchment paper.
  • Sprinkle each each piece of fish with Mediterranean Seasoning Blend.
  • Bake for 10 to 12 minutes. 
  • OPTIONAL: Turn the oven to broil and broil for 2 to 3 minutes.
  • Remove from oven and rest for 5 minutes before serving. 

Laura’s Tips + Notes

Alternative proteins: Salmon, Chicken, Tofu
Serve with a big salad and Lemon Tahini Dressing OR Build the Mediterranean Meal Prep Bowl.
Store leftovers in an airtight container for up to a week. 


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Serving: 6ouncesCalories: 198kcalCarbohydrates: 2gProtein: 35gFat: 5gSaturated Fat: 1gCholesterol: 85mgSodium: 979mgFiber: 1gCalcium: 90mgIron: 2.8mg
Keyword baked, seafood
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