Mediterranean Baked Fish

This hearty Mediterranean Baked Fish has been my coastal kitchen staple for years, bringing the vibrant flavors of seaside villages straight to your dinner table with minimal effort and maximum flavor.

I first discovered this recipe during a trip to a tiny Mediterranean fishing village where a grandmother with flour dusted hands served us this simple yet magnificent dish. The combination of briny olives, sweet tomatoes and flaky fish transported me instantly, and it has become my go to impressive yet effortless dinner option ever since.

Ingredients

• Fresh white fish fillets: like cod, halibut or tilapia. Choose fish that looks firm with clear eyes if whole, or translucent flesh if buying fillets
• Extra virgin olive oil: Use the best quality you can afford as the flavor really shines in this simple dish
• Red onion: Adds a pleasant sweetness and beautiful color contrast to the dish
• Fresh garlic cloves: The aromatic foundation that infuses the entire dish
• Colorful bell peppers: Adds sweetness and texture plus gorgeous visual appeal
• Cherry tomatoes: These burst during cooking creating a light sauce for the fish
• Kalamata olives: Provides the distinctive briny Mediterranean flavor that makes this dish special
• Capers: Optional but adds another layer of salty brightness
• Fresh lemon: Both juice and zest brighten all the flavors and complement the fish perfectly
• Dried oregano: The quintessential Mediterranean herb that ties everything together
• Paprika: Adds a subtle warmth and depth to the flavor profile
• Fresh parsley: The final touch of color and herbal freshness

Step-by-Step Instructions

Preheat and prep your baking dish:

Start by preheating your oven to 400°F and lightly oil a baking dish that will comfortably fit all your fish fillets without overcrowding. The light coating of oil prevents sticking and adds a subtle richness to the finished dish.

Build the veggie bed:

Combine sliced onions, bell peppers, cherry tomatoes, minced garlic, halved olives and capers in a bowl. Drizzle with olive oil and season with oregano, paprika, salt and pepper. Toss until everything is evenly coated with oil and seasonings. This colorful vegetable medley creates a flavorful platform for the fish and will release moisture as it cooks to keep everything juicy.

Layer and season the fish:

Spread your seasoned vegetable mixture across the bottom of your prepared baking dish, creating an even layer. Place the fish fillets on top of the vegetables, skin side down if they have skin. Squeeze fresh lemon juice directly over the fillets, then sprinkle with lemon zest and additional seasonings if desired. The fish will cook gently atop the vegetables, absorbing their flavors while remaining tender.

Bake until flaky and tender:

Place the dish in your preheated oven and bake uncovered for 20 to 25 minutes. Look for the fish to become opaque throughout and flake easily when tested with a fork. The vegetables underneath should be tender and slightly caramelized around the edges, creating a wonderful contrast of textures.

Garnish and serve:

Remove from the oven and immediately sprinkle with freshly chopped parsley for color and a burst of fresh herb flavor. Serve with lemon wedges on the side for anyone who desires extra brightness. Each portion should include fish with a generous scoop of the vegetable medley underneath.

Save

My absolute favorite ingredient in this dish is the Kalamata olives. Their deep purple color and distinctive briny flavor instantly transport me back to that seaside village. My family now jokes that they can tell my mood by how many olives I add to the dish each time I make it.

Recipe FAQs

→ What type of fish works best for this Mediterranean dish?

Any firm white fish works beautifully in this dish. Cod, halibut, and tilapia are excellent choices, but you can also try sea bass, snapper, or haddock. The key is using fillets of similar thickness so they cook evenly in the same amount of time.

→ Can I prepare any components ahead of time?

Absolutely! You can prep all the vegetables up to 24 hours in advance and store them in an airtight container in the refrigerator. When ready to cook, simply assemble the vegetable bed in your baking dish, top with the fish, and bake as directed. This makes weeknight assembly incredibly quick.

→ How do I know when the fish is perfectly cooked?

The fish is done when it's opaque throughout and flakes easily with a fork. For most white fish fillets that are about 1-inch thick, this takes approximately 20-25 minutes at 400°F (200°C). If your fillets are thinner, check them earlier to prevent overcooking. The fish should be moist and tender, not dry.

→ What can I serve with Mediterranean Baked Fish?

This versatile dish pairs wonderfully with several sides. Try it with crusty bread to soak up the flavorful juices, fluffy couscous, roasted potatoes, or a simple green salad. For a lower-carb option, serve with cauliflower rice or extra roasted vegetables.

→ Can I make this dish without olives or capers?

Yes, while olives and capers contribute to the authentic Mediterranean flavor profile, the dish will still be delicious without them. You can substitute with other ingredients like artichoke hearts, sun-dried tomatoes, or simply increase the amount of bell peppers and tomatoes for a milder flavor profile.

→ How can I add more spice to this dish?

To increase the heat level, try adding red pepper flakes or a diced jalapeño to the vegetable mixture. You could also incorporate a pinch of cayenne pepper or a dash of hot sauce. Another option is serving the finished dish with a side of spicy harissa paste for those who enjoy extra heat.