Mediterranean Baked Fish

I recently started incorporating more fish into my weeknight dinner rotation, and this Mediterranean Baked Fish has quickly become a personal favorite.

The combination of juicy tomatoes, briny olives, and flaky white fish creates a flavor profile that tastes like a fancy restaurant meal but takes almost no effort.

It is incredibly light yet satisfying, making it perfect for those evenings when I want something healthy without spending hours in the kitchen.

I love how the oven does most of the work, leaving me with time to unwind while the kitchen fills with the aroma of garlic and herbs.

Ingredients

• 1 ½ lb white fish fillet (like Cod or Halibut) – Choose a firm white fish that is about an inch thick so it doesn’t fall apart during baking.
• Kosher salt and black pepper – Essential for seasoning the fish directly before adding toppings to ensure the flavor permeates the meat.
• Extra virgin olive oil – Use a high-quality oil here since it forms the base of the sauce; I prefer one with a fruity aroma.
• Juice of ½ lemon – Freshly squeezed juice adds a necessary brightness that cuts through the savory olive flavors.
• 8 ounces cherry tomatoes, halved – These burst slightly in the oven to create a natural, sweet sauce for the fish.
• 3 ounces pitted olives, halved – A mix of Kalamata and green olives works best to provide varied color and a salty punch.
• 3 tablespoons minced red onion – Red onion offers a sweeter, milder flavor than yellow or white onions when roasted.
• 4 to 5 garlic cloves, minced – Fresh garlic is non-negotiable here; jarred garlic won’t give you that aromatic kick.
• 1 tablespoon fresh thyme leaves – Fresh thyme adds an earthy, lemony note that pairs beautifully with seafood.
• 2 teaspoons dried oregano – Dried oregano is actually preferred here for its concentrated, punchy Mediterranean flavor.

Note: This recipe yields approximately 6 servings, depending on the size of your fillets.

Variations

This recipe is naturally versatile, so you can easily tweak it based on what you have in your pantry or your dietary needs.

• Spice it Up: If you enjoy a bit of heat, I recommend adding a pinch of red pepper flakes or some diced jalapeños to the tomato mixture for a spicy kick.
• Caper Swap: If olives aren’t your favorite, try swapping them out for capers. They provide that same salty, briny element that is crucial for balancing the sweetness of the tomatoes.
• Different Proteins: While this is designed for white fish, the topping works wonderfully on salmon or even chicken breast, though you will need to adjust the cooking time accordingly.
• Herbal Twist: If you don’t have thyme, fresh basil or parsley added at the very end gives the dish a fresh, summery vibe.

Cooking Time

This meal comes together in under half an hour, making it an ideal choice for quick dinners.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Equipment You Need

You won’t need any complex gadgets for this recipe, just standard kitchen tools.

• 9×13 Baking Dish: A large ceramic or glass dish is perfect to hold the fish and all the juices.
• Chef’s Knife: Essential for halving the tomatoes and chopping the olives and onions efficiently.
• Cutting Board: A sturdy surface to prep your vegetables and aromatics.
• Medium Mixing Bowl: Used to combine the tomato and olive topping mixture evenly.
• Pastry Brush: Helpful for coating the baking dish with olive oil to prevent sticking.

How to Make Mediterranean Baked Fish?

The process is straightforward and focuses on layering flavors to ensure every bite is delicious. You essentially create a bed of flavor on top of the mild fish, allowing the juices from the vegetables to baste the fish as it bakes. It’s a foolproof method that keeps the fish moist and tender every single time.

Prepare the Oven and Fish

Start by preheating your oven to 425 degrees Fahrenheit so it’s nice and hot when the fish goes in. While the oven warms up, take your fish fillets and pat them thoroughly dry with paper towels to remove excess moisture. Season both sides generously with kosher salt and black pepper. Lightly brush the bottom of your baking dish with olive oil, place the fish inside, and squeeze the fresh lemon juice directly over the fillets.

Create the Tomato Mixture

In your mixing bowl, you will create the vibrant topping that defines this dish. Combine the halved cherry tomatoes, chopped olives, minced red onion, garlic, fresh thyme, and dried oregano. Add a tiny pinch of salt and pepper, but be careful with the salt since the olives are already quite salty. Pour a generous amount of extra virgin olive oil over the vegetables and toss everything gently until it is well coated and glossy.

Assemble and Bake

Pour the tomato and olive mixture evenly over the fish fillets, ensuring that plenty of the vegetables land on top of the fish as well as around it in the pan. Place the dish in the preheated oven and bake for about 15 to 20 minutes. The exact time will depend on the thickness of your fish; you’ll know it is done when the flesh turns opaque and flakes easily with a fork. Remove from the oven and serve immediately while hot.

Additional Tips for Making this Recipe Better

Through trial and error, I’ve found a few small adjustments that really elevate the final result.

• I always make sure to use room-temperature fish if possible. Letting the fillets sit on the counter for 10 minutes before baking helps them cook more evenly than if they were ice-cold from the fridge.
• Don’t skimp on the olive oil. Since this is a lean white fish, the olive oil provides necessary richness and helps create a sauce with the tomato juices that you’ll want to spoon over the finished dish.
• If you want a little extra texture, I sometimes turn the broiler on for the last 2 minutes of cooking. This blisters the tomatoes slightly and gives the onions a nice little char, adding a smoky depth to the flavor.
• Double-check your fish for bones before cooking. Run your finger along the center of the fillet and use tweezers to pull out any stray pin bones so your dining experience is smooth.

How to Serve Mediterranean Baked Fish?

This dish is colorful and vibrant, so it looks stunning straight out of the baking dish. I love serving it alongside a fluffier grain like couscous or lemon rice to soak up the delicious pan juices. For a lower-carb option, a crisp Greek salad or roasted asparagus pairs beautifully. To finish the presentation, sprinkle some fresh chopped parsley or basil over the top just before bringing it to the table for a pop of fresh green color.

Nutritional Information

Here is a quick look at the nutrition per serving, making it a very healthy dinner choice.

• Calories: 128
• Protein: 21g
• Carbohydrates: 3.9g
• Fat: 3g

Make Ahead and Storage

While fish is best enjoyed fresh, you can manage leftovers effectively with the right storage methods.

Refrigerating: Store any leftovers in an airtight container in the refrigerator. The fish will stay fresh for up to 2 days. When storing, try to keep the tomato mixture on top of the fish to help retain moisture.

Reheating: To reheat, place the fish in a baking dish and cover it loosely with foil. Warm it in a 275-degree oven for about 10-15 minutes. Avoid the microwave if possible, as it tends to overcook the fish and make it rubbery.

Freezing: I do not recommend freezing this dish after it has been cooked. Cooked white fish tends to become watery and mushy upon thawing, and the fresh tomato texture will not hold up well in the freezer.

Why You’ll Love This Recipe?

This recipe checks all the boxes for a perfect meal, from convenience to taste.

• Incredibly Fast: With only 10 minutes of hands-on prep time, you can have a healthy, gourmet-style dinner on the table in under 30 minutes, which is a lifesaver on busy nights.
• Healthy and Light: It’s packed with lean protein, heart-healthy fats from olive oil, and fresh vegetables, leaving you feeling energized rather than weighed down.
• Bursting with Flavor: The combination of garlic, herbs, and salty olives ensures that the mild white fish is never boring or bland.
• Easy Clean-Up: Since everything cooks in one baking dish, you aren’t left with a sink full of pots and pans to scrub after dinner.
• Dietary Friendly: Naturally gluten-free (double-check your spices) and dairy-free, this meal works for a variety of dietary restrictions without needing special substitutions.