Go Back

Mediterranean White Fish Bake - Bright, Flavorful, and Weeknight Easy

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • White fish fillets (1.5–2 pounds total): Cod, halibut, haddock, or sea bass work well
  • Cherry or grape tomatoes (2 cups): Halved
  • Red onion (1 small): Thinly sliced
  • Kalamata olives (1/2 cup): Pitted and halved
  • Capers (2 tablespoons): Drained
  • Garlic (3–4 cloves): Minced
  • Lemon (1 large): Zested and juiced, plus extra slices for garnish
  • Extra-virgin olive oil (3 tablespoons)
  • Dry white wine or low-sodium broth (1/4 cup): Optional but recommended
  • Fresh parsley (1/4 cup): Chopped
  • Fresh oregano or thyme (1 tablespoon): Chopped, or 1 teaspoon dried
  • Smoked paprika (1/2 teaspoon): Optional for warmth and color
  • Red pepper flakes (1/4 teaspoon): Optional for gentle heat
  • Kosher salt and freshly ground black pepper
  • Serving ideas: Cooked couscous, quinoa, rice, or crusty bread; feta cheese for garnish (optional)

Method
 

  1. Preheat the oven: Set to 400°F (200°C). Lightly oil a large baking dish or rimmed sheet pan.
  2. Build the base: In the dish, combine tomatoes, red onion, olives, capers, and garlic. Add lemon zest, half the lemon juice, olive oil, white wine or broth, and half the herbs. Season with salt and pepper, then toss to coat and spread evenly.
  3. Season the fish: Pat the fillets dry. Rub with a little olive oil, then sprinkle with salt, pepper, smoked paprika, and red pepper flakes if using.
  4. Nestle and top: Arrange the fillets over the veggie mixture. Spoon a bit of the juices over the top. Add a few thin lemon slices on the fish for extra aroma.
  5. Bake until flaky: Place in the oven and bake 12–16 minutes, depending on thickness. The fish is done when it flakes easily and reaches 135–145°F (57–63°C) internally. Thinner fillets cook faster, so start checking at 10–12 minutes.
  6. Finish with freshness: Remove from the oven and sprinkle with remaining herbs and the rest of the lemon juice. Taste the pan juices and adjust salt and pepper as needed.
  7. Serve: Spoon the veggies and sauce over the fish. Add crumbled feta if you like. Pair with couscous, rice, or bread to catch the juices.