Mediterranean Baked Fish

This Mediterranean baked fish transforms a simple white fish into a vibrant, flavor-packed dinner with minimal effort. The colorful bed of vegetables infuses the delicate fish with bright Mediterranean flavors while creating a built-in side dish all in one pan.

I first made this recipe when trying to recreate a dish I had on vacation in Greece. The combination of briny olives with sweet bell peppers immediately transports me back to that seaside taverna whenever I serve it.

Ingredients

• White fish fillets like cod, halibut or tilapia provide a mild canvas that absorbs the Mediterranean flavors beautifully
• Olive oil brings authentic Mediterranean flavor and helps everything roast perfectly
• Red onion and garlic create an aromatic base that perfumes the entire dish
• Bell peppers add sweetness and vibrant color to contrast with the white fish
• Cherry tomatoes burst during baking creating a natural sauce
• Kalamata olives provide that distinctive briny punch that defines Mediterranean cuisine
• Capers optional but recommended for bright pops of salty flavor
• Fresh lemon juice and zest brighten the entire dish and cut through the richness
• Dried oregano is the signature herb of Greek cooking and holds up well during baking
• Paprika adds subtle warmth and beautiful color to the finished dish

Step-by-Step Instructions

Preheat and Prep

Heat your oven to 400°F and lightly oil a baking dish. This temperature is perfect for cooking fish quickly without drying it out while also allowing the vegetables to soften and slightly caramelize. Use a baking dish large enough to hold all fish fillets in a single layer for even cooking.

Build the Veggie Bed

Combine onions, bell peppers, tomatoes, garlic, olives and capers in a bowl with olive oil and seasonings. This colorful base serves two purposes. First it prevents the delicate fish from sticking to the pan. Second it creates a flavorful cushion that infuses the fish from below while creating a built-in side dish. Make sure vegetables are cut to similar sizes for even cooking.

Layer and Season

Spread vegetables across the bottom of the dish creating an even layer. Place fish fillets on top and finish with lemon juice, zest and final seasonings. Keeping the fish on top allows it to steam slightly while still developing some color on top. The lemon adds brightness that balances the rich olive oil and brings all flavors together.

Bake Until Perfect

Cook uncovered for 20 to 25 minutes until fish flakes easily with a fork. The exact timing will depend on the thickness of your fillets. Thinner tilapia may need just 15 minutes while thicker cod or halibut could take the full 25. The vegetables should be tender but not mushy when done.

Garnish and Serve

Finish with fresh parsley and serve with lemon wedges. The fresh herbs add color and a final burst of flavor that brings everything together. Encourage diners to squeeze additional lemon over their portion according to taste.

Bookmark

My absolute favorite part of this dish is how the cherry tomatoes burst during baking creating little pockets of sweet acidity throughout the dish. My grandmother always said the sign of a good Mediterranean fish dish was that moment when you soak up the last bit of vegetable-infused olive oil with a piece of bread.

Make It Perfect Every Time

For the best results choose fish fillets of similar thickness so they cook at the same rate. If using fillets with varying thicknesses place the thicker pieces toward the outer edges of the baking dish where the heat is more intense and thinner pieces toward the center.

Pat your fish dry with paper towels before placing on the vegetable bed. This helps ensure you get some nice color on top rather than a steamed appearance. Nobody wants pale fish when they could have a beautiful golden crust.

Test for doneness by gently inserting a fork into the thickest part of a fillet and twisting slightly. If it flakes easily with little resistance it is done. Overcooked fish becomes dry and tough so watch carefully during those final minutes of baking.

Storage and Leftovers

This Mediterranean baked fish keeps beautifully in the refrigerator for up to 3 days in an airtight container. The flavors actually continue to develop overnight making leftovers something to look forward to. Reheat gently in a 325°F oven just until warmed through about 10 minutes.

For meal prep consider making extra of just the vegetable mixture and freezing it in portions. Then all you need is fresh fish for a quick assembly on busy weeknights. The frozen vegetable base will keep for up to 3 months.

Recipe FAQs

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

Mild white fish fillets work best, including cod, halibut, tilapia, sea bass, or snapper. These varieties hold up well to baking and complement the Mediterranean flavors without overpowering them. Choose fillets that are similar in thickness for even cooking.

→ Can I prepare any components ahead of time?

Yes! You can slice all the vegetables up to 24 hours in advance and store them in an airtight container in the refrigerator. You can also prepare the entire vegetable base and refrigerate it, then simply place the fish on top and bake when ready to serve.

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

The fish is done when it turns opaque and flakes easily when tested with a fork. Depending on the thickness of your fillets, this typically takes 20-25 minutes at 400°F (200°C). Avoid overcooking as this can make the fish dry and tough.

→ What can I substitute for Kalamata olives?

If you don't have Kalamata olives, you can substitute with green olives, black olives, or even olive tapenade. For those who don't enjoy olives, you can omit them entirely or add extra capers or artichoke hearts for a similar Mediterranean flavor profile.

→ What side dishes pair well with Mediterranean baked fish?

This dish pairs beautifully with simple sides like steamed rice, couscous, quinoa, or orzo pasta. Crusty bread is perfect for soaking up the flavorful juices. For a lower-carb option, try serving with a simple green salad, roasted potatoes, or additional roasted vegetables.

→ Can I make this dish spicy?

Absolutely! Add a pinch of red pepper flakes to the vegetable mixture before baking, or include a sliced fresh chili such as jalapeño or serrano. For a milder approach, sprinkle with a touch of Aleppo pepper or add a dash of harissa paste to the vegetables.