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Mediterranean Baked Fish

Mediterranean baked fish is a one-pan method that roasts flaky white fish over cherry tomatoes, olives, capers, and roasted red peppers. At 400°F, the vegetables soften first, then the fish bakes until it flakes easily with a fork.
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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) Use cod, halibut, or sea bass.
cherry tomatoes
  • 2 cup cherry tomatoes, halved
kalamata olives
  • 0.5 cup Kalamata olives, pitted and halved
capers
  • 3 tbsp capers
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 Use either 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 and lemon wedges
  • 1 fresh parsley and lemon wedges for serving
salt and pepper
  • salt and pepper to taste Add to taste.

Equipment

  • 1 sheet pan

Method
 

Preheat and prep
  1. Preheat the oven to 400°F and grease a 9x13 baking dish. This keeps the fish from sticking and ensures even roasting.
Build the tomato-olive base
  1. Combine the 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. Stir to distribute the garlic and seasonings through the vegetables.
  2. Roast the vegetable mixture for 10 minutes. You should see the tomatoes soften and the garlic begin to turn fragrant.
Bake the fish
  1. Season the fish fillets with salt and pepper, then nestle them into the roasted vegetable mixture. Press them lightly into the sauce so the sides get some flavor.
  2. Bake for 12-15 minutes more at 400°F until the fish flakes easily with a fork. The fish should look opaque and separate into flakes without resistance.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges. The bright citrus cuts through the briny olives and capers.

Notes

For best texture, choose fish fillets around 6 oz and bake just until they flake—overbaking can dry them out. Store leftovers in an airtight container in the fridge for 2 days; reheat gently at 325°F until warmed through. Freezing is not recommended because the fish can lose its flaky texture. For a lower-sodium option, use reduced-sodium capers (and taste before adding extra salt).