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Mediterranean Baked Fish

Mediterranean baked fish is cooked in the oven on a bed of cherry tomatoes, olives, capers, and roasted red peppers for a bright, savory finish. The fish stays tender and flaky as it roasts right in the flavorful vegetable mixture at 400°F.
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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 fillets white fish fillets cod, halibut, or sea bass; 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 clove garlic 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
fresh parsley
  • 1 fresh parsley for serving
lemon wedges
  • 1 lemon wedges for serving
salt and pepper
  • 1 salt and pepper to taste

Equipment

  • 1 sheet pan

Method
 

Prep and roast the vegetable base
  1. Preheat the oven to 400°F and grease a 9x13 baking dish so the fish releases easily.
  2. Combine cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, dry white wine or broth, olive oil, dried oregano, and red pepper flakes in the baking dish and stir to coat.
  3. Roast the vegetable mixture for 10 minutes, until the tomatoes look slightly softened and the mixture is bubbling around the edges.
Nestle and bake the fish
  1. Season the fish fillets with salt and pepper, then nestle them into the roasted vegetable mixture so the tops are slightly exposed.
  2. Bake for 12-15 more minutes at 400°F, until the fish flakes easily with a fork and turns opaque in the center.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges for a bright, citrus finish.

Notes

For best texture, choose thick fillets (about 6 oz each) so they finish at the same time; if yours are thinner, start checking at 10 minutes. Store leftovers in an airtight container in the refrigerator for up to 3 days and reheat gently until warm. Freezing is not recommended because the fish can turn mushy. For a lower-sodium option, use low-sodium capers or rinse capers briefly before adding.