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Mediterranean Baked Fish

Mediterranean baked fish is a simple oven-roasted method that pairs flaky white fillets with a bright tomato-olive-caper topping. The fish cooks right on top of the vegetables, so the juices help the bed turn glossy and flavorful.
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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: 360
Ingredients Equipment Method Notes

Ingredients
  

White fish fillets (cod, halibut, or sea bass)
  • 4 white fish fillets 6 oz each
Cherry tomatoes
  • 2 cup cherry tomatoes halved
Kalamata olives
  • 0.5 cup Kalamata olives pitted and halved
Capers
  • 3 tbsp capers
Jarred roasted red peppers
  • 0.5 cup jarred roasted red peppers sliced
Garlic
  • 6 garlic cloves thinly sliced
Dry white wine or broth
  • 0.25 cup dry white wine or broth
Olive oil
  • 3 tbsp olive oil
Dried oregano
  • 1 tsp dried oregano
Red pepper flakes
  • 0.25 tsp red pepper flakes
Salt and pepper
  • 0.25 tsp salt and pepper to taste
Fresh parsley and lemon wedges
  • 1 fresh parsley and lemon wedges for serving

Equipment

  • 1 sheet pan

Method
 

Prep and roast the vegetable bed
  1. Preheat oven to 400F and grease a 9x13 baking dish.
  2. In the baking dish, combine cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, white wine or broth, olive oil, oregano, and red pepper flakes until evenly mixed.
  3. Roast the vegetable mixture for 10 minutes at 400F, until fragrant and slightly softened, then remove the dish briefly.
Bake the fish
  1. Season the fish fillets with salt and pepper to taste.
  2. Nestle the seasoned fish fillets into the roasted vegetable mixture, pressing lightly so they sit in the juices.
  3. Bake at 400F for 12-15 more minutes until the fish flakes easily with a fork.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges.

Notes

For best flavor, thinly slice the garlic so it softens during the first roast and doesn’t turn sharp. Refrigerate leftovers in a sealed container for up to 3 days; reheat gently in the oven or microwave just until warmed through. Freezing is not recommended because the fish texture can get mealy. For a lower-sodium option, use reduced-salt broth and go light on the capers, which are naturally salty.