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Mediterranean Baked Fish

Mediterranean baked fish with cherry tomatoes, olives, capers, and roasted red peppers, baked until the cod-style fillets flake easily. A quick roasting stage for the vegetables plus a short bake keeps everything juicy and fragrant.
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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: 380
Ingredients Equipment Method Notes

Ingredients
  

white fish fillets
  • 4 white fish fillets Use cod, halibut, or sea bass; about 6 oz each.
cherry tomatoes
  • 2 cup cherry tomatoes Halved.
Kalamata olives
  • 0.5 cup Kalamata olives Pitted and halved.
capers
  • 3 tbsp capers
jarred roasted red peppers
  • 0.5 cup jarred roasted red peppers Sliced.
garlic
  • 6 garlic Thinly sliced cloves.
dry white wine or broth
  • 0.25 cup dry white wine or broth Choose either 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 and lemon wedges
  • 1 fresh parsley and lemon wedges For serving.
salt and pepper
  • 1 salt and pepper To taste.

Equipment

  • 1 sheet pan

Method
 

Prep and preheat
  1. Preheat the oven to 400°F and grease a 9x13 baking dish to prevent sticking.
Roast the vegetable base
  1. Combine cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, dry white wine or broth, olive oil, dried oregano, and red pepper flakes in the baking dish, spreading into an even layer.
  2. Roast the vegetable mixture for 10 minutes at 400°F, until the garlic is fragrant and the tomatoes begin to soften.
Bake the fish
  1. Season the white fish fillets with salt and pepper, then nestle them into the hot vegetable mixture.
  2. Bake for 12 to 15 minutes more at 400°F until the fish flakes easily with a fork and looks opaque.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges for bright flavor.

Notes

Pro tip: nestle the fish into the roasted vegetable mixture rather than stacking it on top—this helps the fillets steam-flavor with the tomato-olive/caper juices. Refrigerate leftovers in an airtight container for up to 3 days; reheat gently in a 300°F oven until just warmed (avoid overcooking). Freezing isn’t recommended due to texture changes in baked fish. For a dairy-free Mediterranean version it’s already naturally dairy-free—use gluten-free broth if needed.