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Mediterranean Baked Fish

Mediterranean baked fish with flaky white fillets roasted in a bright bed of cherry tomatoes, olives, capers, roasted red peppers, garlic, and white wine. Roasted first for flavor, then baked just until the fish flakes with a fork for tender, juicy results.
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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: 460
Ingredients Equipment Method Notes

Ingredients
  

White fish fillets
  • 4 white fish fillets (cod, halibut, or sea bass, 6 oz each)
Cherry tomatoes
  • 2 cup cherry tomatoes, halved
Kalamata olives
  • 0.5 cup Kalamata olives, pitted and halved
Capers
  • 3 tbsp capers
Roasted red peppers
  • 0.5 cup jarred roasted red peppers, sliced
Garlic
  • 6 garlic, thinly sliced
Dry white wine or broth
  • 0.25 cup dry white wine or broth
Olive oil
  • 3 tbsp olive oil
Dried oregano
  • 1 tsp dried oregano
Red pepper flakes
  • 0.25 tsp red pepper flakes
Fresh parsley
  • fresh parsley and lemon wedges for serving
Salt and pepper
  • salt and pepper to taste

Equipment

  • 1 sheet pan

Method
 

Prep and preheat
  1. Preheat the oven to 400°F, then grease a 9x13 baking dish so the fish releases easily.
  2. Add cherry tomatoes, olives, capers, roasted red peppers, garlic, white wine or broth, olive oil, dried oregano, and red pepper flakes to the baking dish and stir to combine.
Roast the vegetables
  1. Roast the vegetable mixture at 400°F for 10 minutes until the tomatoes start to soften and the garlic is fragrant (visual cue: glossy tomatoes and bubbling edges).
Bake the fish
  1. Season the fish fillets with salt and pepper, then nestle them into the hot vegetable mixture in the baking dish.
  2. Bake at 400°F for 12-15 minutes, until the fish flakes easily with a fork (visual cue: opaque flakes separating along the thickest part).
Serve
  1. Garnish with fresh parsley and serve with lemon wedges for brightness.

Notes

For best doneness, keep the fish fillets similar in thickness so they finish at the same time. Refrigerate leftovers in an airtight container up to 3 days; reheat gently at 350°F until warmed through. Freezing is not recommended because white fish can turn dry after thawing. For a lower-sodium option, use no-salt-added broth and rinse capers if they’re very salty.