Mediterranean Whole Roasted Fish: A Simple and Flavorful Seafood Dish

Immerse yourself in the vibrant flavors of the Mediterranean with this Whole Roasted Fish—a dish that’s both elegant and nourishing. Packed with bright citrus, fragrant herbs, and heart-healthy fats, this recipe embodies the essence of coastal cooking while helping you stay on track with your wellness goals. Ideal for a dinner party or a special weeknight meal, each serving is a testament to how wholesome eating can be both indulgent and satisfying.

Why You’ll Love This Recipe

• WW-Friendly & Nutrient-Packed: Lean protein, omega-3s, and zero-point veggies keep points low.
• Ready in 30 Minutes: Simple prep, minimal cleanup!
• Mediterranean Magic: Bright lemon, garlic, and herbs transport your taste buds to the Greek Isles.
• Versatile: Use sea bass, branzino, or snapper—whatever’s fresh!
• Impressive Presentation: A showstopping centerpiece that’s surprisingly easy to master.

Ingredients

• 2 whole sea bass or branzino (about 1–1.5 lbs each, cleaned and scaled)
• 1 tbsp extra-virgin olive oil (or cooking spray for 0 points)
• 1 lemon (thinly sliced + 1 tbsp zest)
• 4 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 cup fresh parsley, chopped
• 1/2 cup cherry tomatoes (halved, for roasting)
• 1/4 cup pitted Kalamata olives (optional)
• Salt and pepper to taste
• Lemon wedges and fresh dill (for garnish)

Instructions

Prep the Fish

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Pat fish dry with paper towels. Score each side with 3 diagonal slits to help seasoning penetrate.

Season & Stuff

1. Rub olive oil (or spray) inside and outside the fish cavities. Season generously with salt, pepper, oregano, and thyme.
2. Stuff each fish with lemon slices, minced garlic, and half the parsley.

Roast to Perfection

1. Arrange fish on the baking sheet. Scatter cherry tomatoes and olives around them.
2. Roast for 20–25 minutes, until the flesh flakes easily with a fork (internal temp: 145°F).

Garnish & Serve

1. Sprinkle with lemon zest, remaining parsley, and fresh dill. Serve with lemon wedges.

Nutritional Information

(Per serving: 1/2 fish + veggies)

• Calories: ~200
• Protein: 28g
• Carbohydrates: 5g
• Fat: 8g
• Fiber: 1g
• WW SmartPoints: 4 (with olive oil) or 5 (with added olives).

Tips for Success

1. Grill Option: Cook over medium heat for 8–10 minutes per side for smoky flavor.
2. Vegetable Boost: Add zucchini, bell peppers, or red onions to the roasting pan (0 points).
3. Fresh Herbs: Swap oregano for rosemary or basil for a twist.
4. No Whole Fish? Use fillets—adjust cooking time to 12–15 minutes.
5. Leftovers: Flake cooked fish into salads or tacos (track points for extras).

Why This Recipe Works for Weight Watchers

• Lean Protein: Fish is a zero-point protein on many WW plans, keeping base points low.
• Healthy Fats: Olive oil adds monounsaturated fats for heart health without excess points.
• Zero-Point Veggies: Tomatoes and herbs bulk up the dish for added volume and flavor.

Serving Ideas

• With Greens: Pair with a zero-point Greek salad (cucumbers, tomatoes, red onion).
• Grains: Serve over 1/2 cup cooked quinoa or couscous (track points).
• Bread: A slice of whole-grain pita (+2 points) for soaking up juices.

This Mediterranean Whole Roasted Fish is a celebration of simplicity and health. With its crispy skin, tender flesh, and zesty aromatics, it’s a dish that nourishes the body and soul. Whether you’re hosting guests or enjoying a quiet night in, this recipe brings the sun-kissed flavors of the Mediterranean to your table—guilt-free!