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Mediterranean Baked Fish

Mediterranean baked fish with flaky white fillets nestled in a bright roasted tomato-olive-caper mixture. Roasted at 400°F, the veggies get jammy while the fish turns tender and flakes easily for an easy one-pan dinner.
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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: 360
Ingredients Equipment Method Notes

Ingredients
  

White fish fillets
  • 6 oz white fish fillets (cod, halibut, or sea bass) Use 4 fillets.
Cherry tomato 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 clove garlic Thinly sliced.
  • 0.25 cup dry white wine or broth Use either.
  • 3 tbsp olive oil
Seasonings
  • 1 tsp dried oregano
  • 0.25 tsp red pepper flakes
  • 0.25 salt and pepper to taste Season as needed.
Serving
  • 1 fresh parsley and lemon wedges for serving Fresh parsley and lemon wedges.

Equipment

  • 1 sheet pan

Method
 

Preheat and prepare the pan
  1. Preheat the oven to 400°F and grease a 9x13 baking dish (or lightly oil it).
  2. Combine 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.
Roast the vegetable mixture
  1. Roast the vegetable mixture for 10 minutes, until the tomatoes begin to soften and the garlic smells fragrant (visual cue: bubbling around the edges).
Bake the fish
  1. Season the fish fillets with salt and pepper, then nestle them into the hot vegetable mixture.
  2. Bake for 12 to 15 minutes more, until the fish flakes easily with a fork (visual cue: opaque flakes forming at the thickest part).
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges.

Notes

For best texture, choose thick fillets (about 6 oz each) so they cook evenly within the 12–15 minute window. Refrigerate leftovers in a sealed container up to 3 days; reheat gently in the oven at 325°F until warmed through. Freezing is not recommended because the fish can turn soft when thawed. Dietary swap: use a dry white wine alternative like low-sodium broth for a no-alcohol version.