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Mediterranean Baked Fish

Mediterranean baked fish with tender, flaky fillets roasted on a bed of cherry tomatoes, olives, capers, and roasted red peppers. Finished with fresh parsley and lemon for bright, savory flavor.
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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 white fish fillets (cod, halibut, or sea bass, 6 oz each) About 6 oz each; use whatever firm white fish you prefer.
Vegetable and seasoning base
  • 2 cup cherry tomatoes, halved
  • 0.5 cup Kalamata olives, pitted and halved
  • 3 tbsp capers
  • 0.5 cup jarred roasted red peppers, sliced
  • 6 garlic, thinly sliced Use about 6 cloves.
  • 0.25 cup dry white wine or broth Choose wine for a brighter flavor; broth keeps it alcohol-free.
  • 3 tbsp olive oil
  • 1 tsp dried oregano
  • 0.25 tsp red pepper flakes
  • 0.25 tsp salt and pepper to taste Season fish and adjust to preference.
Serving
  • 0.25 fresh parsley and lemon wedges for serving Use fresh parsley and slice lemon into wedges.

Equipment

  • 1 sheet pan

Method
 

Prep and roast the vegetable mixture
  1. Preheat oven to 400F and grease a 9x13 baking dish.
  2. Combine cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, white wine or broth, olive oil, oregano, and red pepper flakes in the baking dish.
  3. Roast the vegetable mixture for 10 minutes, until it looks hot and slightly softened around the edges.
Bake the fish
  1. Season fish fillets with salt and pepper to taste.
  2. Nestle the seasoned fish into the vegetable mixture in the baking dish.
  3. Bake 12-15 more minutes at 400F, until the fish flakes easily with a fork and looks opaque.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges.

Notes

Pro tip: keep the fish fillets mostly above the bubbling tomato mixture so they steam instead of drying out; if your fillets are thicker, add 2-4 minutes. Store leftovers covered in the fridge up to 3 days; reheat gently. Freezing is not recommended for best texture. For a lighter option, use a low-sodium broth or replace half the olive oil with additional roasted red pepper liquid.