White fish baked with tomatoes, olives, and capers
Mediterranean Baked Fish
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Servings
4
4 fillets
Difficulty
Easy
Cost
Moderate
$$
Mediterranean Baked Fish
White fish baked with tomatoes, olives, and capers
★4.5(19)
Flaky white fish baked in a fragrant sauce of cherry tomatoes, Kalamata olives, capers, and fresh herbs. A one-pan Mediterranean dinner that tastes like the coast.
10m
Prep Time
20m
Cook Time
30m
Total Time
4
Servings
Easy
Difficulty
Moderate $$
Cost
Sarah Chen
(Updated )
This Mediterranean fish bakes in a bed of burst tomatoes and briny olives that create their own sauce in the oven. It is simple enough for a Tuesday but elegant enough for company.
Mediterranean cooking celebrates fresh ingredients, healthy fats, and bold flavors. This recipe embodies that philosophy with ingredients you can find at any grocery store.
Ingredients
- 4 white fish fillets (cod, sea bass, or halibut)
- 1 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, halved
- 2 tbsp capers, drained
- 3 tbsp olive oil
- 3 cloves garlic, sliced
Instructions
- 1
Preheat oven to 400°F. Scatter tomatoes, olives, capers, and garlic in a baking dish.
- 2
Drizzle with 2 tbsp olive oil, season with salt and pepper, and roast 10 minutes.
- 3
Nestle fish fillets into the tomato mixture and drizzle with remaining olive oil.
- 4
Season fish with salt, pepper, and dried oregano. Return to oven for 12-15 minutes.
- 5
Fish is done when it flakes easily with a fork. Serve with the pan juices spooned over.
Serving Suggestions
Ways to Serve This Dish
Serve with crusty artisan bread for dipping
Finish with a drizzle of high-quality extra virgin olive oil
Pair with a simple arugula salad dressed in lemon vinaigrette
Substitutions
Kalamata olivesGreen olives or sun-dried tomatoes
Different Mediterranean flavor accents
White fishSalmon or shrimp
Richer protein option that pairs well with the same sauce
Tips & Storage
Pro Tips
Let the tomatoes roast first so they burst and create a sauce bed for the fish.
Serve with crusty bread to soak up the flavorful pan juices.
Let the protein rest for 5-10 minutes after cooking to allow the juices to redistribute for maximum tenderness.
Season each component individually rather than seasoning at the end — this builds deeper, more complex flavor throughout.
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze individual portions in freezer-safe containers for up to 3 months. Label with the date and recipe name.
Reheating
Reheat in a 350°F oven for 15-20 minutes until warmed through, or microwave individual portions for 2-3 minutes. Add a splash of broth or water to prevent drying. Stovetop reheating over medium-low heat is also effective.
Nutrition Facts
Per serving (65mg) · 4 servings
Calories260
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein30g
Carbohydrates12g
Fat6g
Fiber480mg
Sugar2g
Sodium3g
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- What is the best fish for this recipe?
- Cod, sea bass, or halibut work best—any firm, flaky white fish is great.
- Can I add artichoke hearts?
- Absolutely—canned artichoke hearts are a classic Mediterranean addition.
Explore More
About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
View all recipes →