Name: Mediterranean Baked Fish
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 4 white fish fillets (cod, haddock, or tilapia); 2 tbsp extra-virgin olive oil; 1 pint cherry tomatoes, halved; ½ cup pitted Kalamata olives, halved; 2 tbsp capers, drained; 1 small red onion, thinly sliced; 3 cloves garlic, minced; Juice of 1 lemon; Zest of 1 lemon; 1 tsp dried oregano (or 1 tbsp fresh, chopped); ¼ cup fresh parsley, chopped; Salt and freshly ground black pepper, to taste

Why You’ll Love This Recipe

I love how this dish is both healthy and packed with flavor. The fish turns out tender and flaky, while the cherry tomatoes, olives, and capers add a briny brightness that keeps every bite interesting. It’s one of my favorite weeknight meals that looks and tastes like a special occasion.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

4 white fish fillets (such as cod, haddock, or tilapia)
2 tablespoons extra‑virgin olive oil
1 pint cherry tomatoes, halved
1/2 cup pitted Kalamata olives, halved
2 tablespoons capers, drained
1 small red onion, thinly sliced
3 cloves garlic, minced
Juice of 1 lemon
Zest of 1 lemon
1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
1/4 cup fresh parsley, chopped
Salt and freshly ground black pepper, to taste

directions

I preheat the oven to 400°F (200°C).

I lightly oil a baking dish large enough to hold the fish fillets in a single layer.

I place the fish fillets in the dish, spacing them evenly and seasoning them lightly with salt and pepper.

In a bowl, I toss together the cherry tomatoes, olives, capers, red onion, garlic, olive oil, lemon juice, lemon zest, and oregano. I season the mixture with a pinch of salt and pepper.

Then I spoon the tomato–olive mixture evenly over and around the fish fillets.

I bake for 15–20 minutes, or until the fish is opaque and flakes easily with a fork and the tomatoes are blistered.

Once out of the oven, I sprinkle everything with fresh parsley before serving.

Servings and timing

Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: approx. 280 kcal per serving

Variations

Sometimes I add sliced zucchini or bell peppers for more veggies. I also like to swap parsley for basil when I want a different herb flavor, or add crumbled feta cheese for extra richness.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 2 days. To reheat, I place it in a 350°F oven for 10–12 minutes. I avoid microwaving fish to keep the texture just right.

FAQs

What kind of fish works best for this recipe?

I usually use cod or haddock, but tilapia, halibut, or sea bass work great too—just pick a mild white fish that holds up well to baking.

Can I make this dish ahead of time?

I prep the tomato and olive mixture ahead of time and store it in the fridge. Then I add it to the fish just before baking.

Is this dish gluten-free?

Yes, all ingredients are naturally gluten-free. Just check your capers and olives for any added ingredients.

What can I serve this with?

I like it with couscous, rice, or roasted potatoes—and a green salad or steamed veggies on the side.

Can I make it spicy?

Yes, I sometimes add a pinch of red pepper flakes to the tomato mixture for a bit of heat.

Conclusion

Mediterranean Baked Fish is a flavorful, feel-good dish that brings the vibrant tastes of the Mediterranean right to my table. It’s easy, wholesome, and always a hit with family and guests alike—especially when I need something quick but elegant.