I roast tender white fish in a bright, herb-filled olive oil sauce with tomatoes, olives, capers, and lemon. The result is light, flavorful, and fresh—true Mediterranean comfort in a single dish.

The Best Mediterranean Baked Fish

Why You’ll Love This Recipe

I love how this baked fish delivers big flavor with minimal effort. The baking process melds the tangy tomatoes, briny olives, and zesty lemon with the fish’s delicate texture. It’s beautiful, healthful, and perfect whether I’m feeding the family or enjoying a relaxed weekend dinner.

ingredients

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

White fish fillets (such as cod, sea bass, or haddock)
Olive oil
Garlic cloves, minced
Cherry tomatoes, halved
Kalamata or green olives, pitted and sliced
Capers, drained
Fresh herbs (parsley or basil), chopped
Lemon slices
Salt and black pepper
Optional: Red pepper flakes for a little heat

directions

I preheat the oven to 400 °F and lightly oil a baking dish or large sheet pan.
I pat the fish fillets dry, season them with salt and pepper, and place them in the dish.
I whisk together olive oil, garlic, chopped tomatoes, olives, capers, and herbs—adding a pinch of red pepper flakes if I want warmth.
I spoon the mixture evenly over the fish, then tuck lemon slices around.
After drizzling a bit more olive oil on top, I bake for 15–20 minutes, until the fish is just opaque and flakes easily with a fork.
I serve it hot, spooning the sauce over the fish and garnishing with extra fresh herbs and lemon.

Servings and timing

Servings: 4 people
Prep time: ~10 minutes
Cook time: ~15–20 minutes
Total time: ~25–30 minutes

Variations

I swap in trout or salmon fillets—just reduce baking time slightly for salmon.
To enrich the sauce, I stir in a spoonful of cream or swirl in crumbled feta before serving.
I toss in sliced zucchini or bell peppers for an easy one-pan meal.
I occasionally add a splash of white wine or a sprinkle of dried oregano for added depth.

storage/reheating

Refrigerate: I store leftovers in an airtight container for up to 2 days.
Reheat: I warm gently in a 325 °F oven for about 10 minutes to preserve tenderness.
Freezing: I store sauce and fish separately in freezer-safe containers for up to 1 month; thaw together and reheat gently.

FAQs

What types of fish work best?

White, firm-fleshed fish like cod, sea bass, haddock, or halibut work beautifully. I also enjoy it with trout or salmon, adjusting cooking times accordingly.

Can I make this ahead of time?

I prep the tomato-olive sauce and refrigerate it. When ready to eat, I spoon it over the fish and bake—easy and fresh.

How do I avoid overcooking the fish?

I bake until the fillets are just opaque and flake easily—usually around 15 minutes. Thinner fillets may be done sooner, so I keep an eye on them.

Can I use canned tomatoes?

Absolutely—I substitute canned diced or crushed tomatoes. I might add a splash of olive brine or herbs to brighten the flavor.

Is this dish gluten-free?

Yes—this is naturally gluten-free as long as your olives, capers, and seasonings are free of additives.

Conclusion

I adore this Mediterranean Baked Fish recipe because it combines simplicity, freshness, and bold flavors in one gorgeous dish. With minimal prep and a short bake, I can enjoy a healthy, satisfying meal that tastes like a Mediterranean escape without leaving home.