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Mediterranean Baked Fish

Mediterranean baked fish with a cherry tomato–olive–capers topping, roasted until the vegetables blister and the fish turns flaky. This oven-baked method finishes in under 30 minutes for a bright, lemony main dish.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Dish
Cuisine: Mediterranean
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

White fish fillets
  • 4 white fish fillets (cod, halibut, or sea bass, 6 oz each) Choose cod, halibut, or sea bass; pat dry for better seasoning.
Vegetable and flavor base
  • 2 cup cherry tomatoes, halved
  • 0.5 cup Kalamata olives, pitted and halved
  • 3 tbsp capers
  • 0.5 cup jarred roasted red peppers, sliced
  • 6 garlic, thinly sliced
  • 0.25 cup dry white wine or broth Use wine for more tang; broth for a lighter flavor.
  • 3 tbsp olive oil
  • 1 tsp dried oregano
  • 0.25 tsp red pepper flakes
  • 1 salt and pepper to taste Season the fish generously right before baking.
Serving
  • 1 fresh parsley and lemon wedges for serving

Equipment

  • 1 sheet pan

Method
 

Preheat and prep
  1. Preheat oven to 400F and grease a 9x13 baking dish.
  2. Combine cherry tomatoes, olives, capers, roasted red peppers, garlic, wine, olive oil, oregano, and red pepper flakes in the baking dish.
Roast and bake the fish
  1. Roast the vegetable mixture at 400F for 10 minutes, until it looks slightly blistered.
  2. Season fish fillets with salt and pepper, then nestle them into the hot vegetable mixture.
  3. Bake at 400F for 12-15 more minutes until the fish flakes easily with a fork, with the vegetables bubbling around the fillets.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges, squeezing over the top just before eating.

Notes

Pro tip: use a wine or broth you’d actually drink a little of—its acidity helps the tomato–olive mixture taste bright. Refrigerate leftovers in a sealed container up to 3 days; reheat gently so the fish doesn’t dry out (microwave in short bursts). Freezing is not recommended because white fish can turn mealy after thawing. For a lower-sodium option, choose reduced-salt olives and use a no-salt-added broth or wine.