Why You’ll Love This Recipe
You’ll love this recipe for its bright, fresh flavors and effortless preparation. The combination of tomatoes, olives, garlic, and herbs creates a savory sauce that perfectly complements the delicate fish. It’s wholesome, low in carbs, and naturally gluten-free. Plus, everything bakes in one dish, making cleanup a breeze.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- White fish fillets (such as cod, haddock, tilapia, or halibut)
- Cherry or grape tomatoes, halved
- Kalamata olives, pitted and halved
- Red onion, thinly sliced
- Garlic, minced
- Olive oil
- Fresh lemon juice
- Dried oregano
- Fresh parsley or basil, chopped
- Salt and black pepper
- Optional: capers for extra briny flavor
Directions
- Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
- Arrange the fish fillets in the dish and season both sides with salt and pepper.
- Scatter the cherry tomatoes, olives, red onion, and minced garlic around the fish.
- Drizzle everything generously with olive oil and fresh lemon juice.
- Sprinkle oregano over the top and toss gently to combine the vegetables and seasonings.
- Bake for 15–20 minutes, or until the fish flakes easily with a fork and the vegetables are soft and juicy.
- Garnish with chopped parsley or basil before serving.
Servings and timing
Serves: 4
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Variations
- Different fish: Try sea bass, snapper, or salmon for a richer flavor.
- Add veggies: Include zucchini, bell peppers, or artichoke hearts for more color and texture.
- Spicy version: Add a pinch of red pepper flakes or a drizzle of chili oil.
- Cheesy touch: Sprinkle crumbled feta on top before baking for a Greek-inspired twist.
- Wine addition: Add a splash of white wine to the baking dish for extra depth.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a 325°F (160°C) oven until warmed through. Avoid microwaving for too long to preserve the fish’s texture. The dish can also be enjoyed cold as a light Mediterranean-style salad over greens or couscous.
FAQs
What kind of fish works best for Mediterranean Baked Fish?
Mild white fish such as cod, halibut, tilapia, or haddock works best since they absorb the Mediterranean flavors beautifully.
Can I use frozen fish?
Yes, just thaw completely and pat dry before baking to ensure even cooking.
How can I tell when the fish is done?
The fish should be opaque and flake easily with a fork—avoid overcooking for the best texture.
Can I make this recipe ahead of time?
You can assemble the ingredients up to a few hours in advance, cover, refrigerate, and bake when ready to serve.
What sides go well with Mediterranean Baked Fish?
Serve with rice, quinoa, couscous, roasted potatoes, or a fresh Greek salad.
Can I add feta cheese?
Yes, crumbled feta adds a delicious salty contrast to the sweet tomatoes and mild fish.
How do I make it vegan or vegetarian?
Skip the fish and replace it with thick slices of eggplant or tofu for a plant-based alternative.
Can I use canned tomatoes instead of fresh?
Fresh tomatoes give the best texture, but canned diced tomatoes can be used in a pinch—just drain slightly before adding.
What herbs work best in this dish?
Oregano, basil, parsley, dill, and thyme all complement Mediterranean flavors beautifully.
Can I bake this dish in foil packets?
Yes! Wrap individual portions in foil for easy cleanup and moist, tender results.
Conclusion
Mediterranean Baked Fish is a simple yet elegant meal that celebrates the wholesome ingredients and sunny flavors of Mediterranean cooking. With juicy tomatoes, briny olives, and fragrant herbs, this dish is as beautiful as it is delicious. Whether you’re cooking for a quick family dinner or a special occasion, this recipe guarantees a fresh, flavorful, and satisfying meal every time.
PrintMediterranean Baked Fish
Mediterranean Baked Fish is a light, healthy, and flavorful dish featuring tender fish fillets baked with juicy tomatoes, briny olives, garlic, and aromatic herbs. This easy one-pan meal captures the bright, fresh essence of Mediterranean cuisine for a wholesome and satisfying dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
- 4 white fish fillets (such as cod, haddock, tilapia, or halibut)
- 1 1/2 cups cherry or grape tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 red onion, thinly sliced
- 2 cloves garlic, minced
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tsp dried oregano
- 2 tbsp fresh parsley or basil, chopped
- Salt and black pepper, to taste
- 1 tbsp capers (optional)
Instructions
- Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
- Arrange the fish fillets in the dish and season both sides with salt and pepper.
- Scatter the cherry tomatoes, olives, red onion, and minced garlic around the fish.
- Drizzle everything generously with olive oil and lemon juice.
- Sprinkle oregano over the top and toss gently to combine the vegetables and seasonings.
- Bake for 15–20 minutes, or until the fish flakes easily with a fork and the vegetables are soft and juicy.
- Garnish with chopped parsley or basil before serving.
Notes
- Use any mild white fish that holds together when baked.
- Add a splash of white wine for extra flavor.
- Top with crumbled feta for a Greek-inspired version.
- Serve with rice, couscous, or roasted potatoes.
- Enjoy leftovers cold as a Mediterranean-style salad.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 290
- Sugar: 4g
- Sodium: 410mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 33g
- Cholesterol: 75mg
