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Mediterranean Baked Fish

Mediterranean baked fish with a blistered cherry tomato, olive, caper, and roasted red pepper base. The fish bakes until flaky and tender, then gets finished with fresh parsley and lemon 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: 420
Ingredients Equipment Method Notes

Ingredients
  

Fish
  • 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 garlic, thinly sliced
  • 0.25 tsp red pepper flakes
  • 1 tbsp dried oregano Use 1 tsp dried oregano (not 1 tbsp).
Seasoning and cooking liquids
  • 0.25 cup dry white wine or broth
  • 3 tbsp olive oil
  • 1 tsp dried oregano Use 1 tsp dried oregano (not 1 tbsp).
  • 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 roast the vegetable base
  1. Preheat oven to 400F and grease a 9x13 baking dish so nothing sticks.
  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 until evenly coated.
  3. Roast the vegetable mixture for 10 minutes at 400F, until the tomatoes begin to soften and the mixture looks glossy.
Bake the fish
  1. Season the white fish fillets with salt and pepper, then nestle them into the hot vegetable mixture.
  2. Bake 12-15 more minutes at 400F until the fish flakes easily with a fork and looks opaque in the thickest part.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges on the side.

Notes

For the best flaky texture, don’t overbake—start checking at 12 minutes. Store leftovers in an airtight container in the refrigerator for up to 3 days; reheat gently so the fish doesn’t dry out. Freezing isn’t recommended because fish texture can change. Dietary swap: use gluten-free if serving with bread or sides—this baked fish mixture is naturally gluten-free.