There’s nothing quite like the fresh, vibrant flavors of Mediterranean cuisine. This simple Mediterranean oven-baked fish is light, flavorful, and incredibly easy to prepare. With just a handful of wholesome ingredients like fresh fish, olive oil, garlic, lemon, and herbs, you’ll have a delicious, healthy meal in under 30 minutes.
Perfect for a quick weeknight dinner or a healthy meal prep option, this dish is low-carb, high-protein, and packed with heart-healthy fats from extra virgin olive oil. Serve it with a fresh Mediterranean salad, roasted vegetables, or quinoa for a well-balanced meal.
✔️ Diabetes-friendly
✔️ Gluten-free & low-carb
✔️ Packed with Omega-3s
✔️ Easy & fuss-free
RECIPE:
Serves: 4
Prep Time: 5 minutes
Cooking Time: 25 minutes
Ingredients:
2 Whole White fish- cleaned and scaled
4 tablespoons olive oil
1 lemon, halved- extra for scrubbing (optional)
Small handfull of fresh thyme sprigs
Salt
Freshly ground black pepper
Preparation:
Preheat oven to 450°F.
Line a baking sheet with parchment paper and lightly brush with neutral oil such as canola or sunflower oil.
Give your whole white fish an extra rinse at home then scrub with a lemon halve. Gently pat dry with a paper towel, and transfer to the parchment-lined baking sheet.
Use a sharp knife to lightly score your red snapper by cutting about 3-4 slits on the scale of the fish. Do not cut through the flesh as the fish will dry out during cooking.
Generously brush the fish with olive oil on both sides.
Then, season with salt and freshly ground black pepper on the outside and inside.
Stuff the opening of the fish with lemon slices and your choice or herb. If you use herbs, make sure they're stuffed and covered deep inside the cavity to avoid burning.
Bake for 30-35 minutes, or until fish flakes easily with a fork. The internal temperature of fish needs to be 63°C/145°F to be fully cooked.
Transfer to a serving plate.
Squeeze with extra fresh lemon juice.
Serve immediately, work around the bones and enjoy!
👩🍳 Chef’s Note:
Stuffing a whole fish with fresh herbs enhances its flavor while keeping it moist and aromatic. Here are some of the best fresh herbs to use, depending on the flavor profile you want:
Classic Mediterranean Flavors:
✅ Parsley – Adds a mild, fresh taste
✅ Thyme – Earthy and aromatic, great for roasting
✅ Rosemary – Strong, piney aroma that pairs well with oily fish
✅ Oregano – Bold and slightly peppery, perfect for Mediterranean-style fish
Bright & Citrusy Options:
✅ Dill – Light and citrusy, great for white fish like sea bass or snapper
✅ Lemongrass – Adds a Thai-inspired lemony fragrance
✅ Tarragon – Anise-like flavor that pairs well with delicate fish
✅ Cilantro (Coriander) – Fresh and slightly citrusy, great for grilled fish
Robust & Aromatic Choices:
✅ Bay Leaves – Adds depth and a subtle spiced note when stuffed inside
✅ Sage – Slightly earthy and savory, best for rich fish like salmon
✅ Basil – Sweet and aromatic, pairs well with tomatoes and garlic in stuffing
Best Combinations for Whole Fish Stuffing:
1. Mediterranean Style: Parsley + Thyme + Oregano + Lemon Slices
2. Citrusy & Light: Dill + Lemongrass + Cilantro + Garlic
3. Earthy & Savory: Rosemary + Bay Leaves + Sage + Black Pepper
4. Asian-Inspired: Cilantro + Lemongrass + Basil + Ginger