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Mediterranean Baked Fish

Mediterranean baked fish with tender, flaky fillets cooked on a bed of cherry tomatoes, olives, capers, and roasted red peppers. Roasted at 400°F so everything mingles, with lemon and fresh parsley for bright 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: 360
Ingredients Equipment Method Notes

Ingredients
  

White fish fillets
  • 4 white fish fillets cod, halibut, or sea bass, 6 oz each
Vegetables and aromatics
  • 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
Cooking liquids and seasonings
  • 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 to taste
  • 0.5 black pepper to taste
Serving
  • 1 fresh parsley for serving
  • 1 lemon wedges for serving

Equipment

  • 1 sheet pan

Method
 

Prep and roast the vegetable base
  1. Preheat the oven to 400°F and grease a 9x13 baking dish.
  2. In the baking dish, combine cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, dry white wine or broth, olive oil, dried oregano, and red pepper flakes.
  3. Roast the vegetable mixture for 10 minutes at 400°F, until fragrant and lightly softened.
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 at 400°F until the fish flakes easily with a fork.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges.

Notes

For best texture, choose fillets about the same thickness so they finish at the same time. Store leftovers in an airtight container in the refrigerator for up to 3 days; reheat gently in the oven at 300°F until warmed through. Freezing is not recommended because the fish can turn grainy after thawing. For a low-sodium option, use reduced-salt capers and a low-sodium wine or broth, and season with more black pepper and lemon.