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Mediterranean Baked Fish

Mediterranean baked fish with tender, flaky white fillets roasted on a bed of cherry tomatoes, olives, capers, and roasted red peppers. Finished with garlic-forward olive oil and a quick oven roast at 400°F for juicy, spoonable vegetables.
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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: 430
Ingredients Equipment Method Notes

Ingredients
  

White fish fillets (cod, halibut, or sea bass)
  • 4 white fish fillets (cod, halibut, or sea bass, 6 oz each)
Vegetable mixture
  • 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
  • 3 tbsp olive oil
  • 1 tsp dried oregano
  • 0.25 tsp red pepper flakes
  • 0.5 salt and pepper to taste
Serving
  • 1 fresh parsley and lemon wedges for serving

Equipment

  • 1 sheet pan

Method
 

Prep and preheat
  1. Preheat the oven to 400°F and grease a 9x13 baking dish with olive oil or nonstick spray, then set it aside for loading. Visual cue: the oven should fully reach 400°F before you add ingredients.
Build the roasted tomato-olive base
  1. Combine the cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, dry white wine or broth, olive oil, oregano, and red pepper flakes in the baking dish. Spread into an even layer so vegetables roast at the same pace.
  2. Roast the vegetable mixture for 10 minutes at 400°F until the tomatoes begin to soften and the garlic smells fragrant. Visual cue: bubbling around the edges and slightly glossy tomato juices.
Bake the fish
  1. Season the fish fillets with salt and pepper to taste, then nestle them into the roasted vegetable mixture. Visual cue: the fillets should sit partially surrounded by the tomatoes and peppers.
  2. Bake for 12-15 minutes at 400°F until the fish flakes easily with a fork. Visual cue: the center turns opaque and flakes at the thickest part.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges. Visual cue: bright green parsley on top and lemon wedges at the table for squeezing.

Notes

To keep the fillets juicy, don’t overbake—start checking at 12 minutes and pull when the thickest spot flakes with a fork. Refrigerate leftovers in a sealed container up to 3 days; reheat gently in the oven at 300°F until warmed through. Freezing is not recommended for best texture. For a dairy-free option, this recipe already is dairy-free; you can also swap the white wine for broth if preferred.