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Mediterranean Baked Fish

Mediterranean baked fish with tender, flaky white fillets cooked right on a bed of cherry tomatoes, olives, capers, and roasted red peppers. Roasted at 400°F so the vegetables soften and the fish finishes in the same pan for an easy, cohesive meal.
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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 (cod, halibut, or sea bass, 6 oz each)
  • 4 white fish fillets (cod, halibut, or sea bass, 6 oz each)
cherry tomatoes, halved
  • 2 cup cherry tomatoes, halved
Kalamata olives, pitted and halved
  • 0.5 cup Kalamata olives, pitted and halved
capers
  • 3 tbsp capers
jarred roasted red peppers, sliced
  • 0.5 cup jarred roasted red peppers, sliced
garlic, thinly sliced
  • 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 and lemon wedges for serving
  • 1 Fresh parsley and lemon wedges for serving
Salt and pepper to taste
  • 1 Salt and pepper to taste

Equipment

  • 1 sheet pan

Method
 

Prep and roast the vegetables
  1. Preheat oven to 400°F, then grease a 9x13 baking dish. This helps prevent sticking when you add the fish.
  2. Combine cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, white wine (or broth), olive oil, oregano, and red pepper flakes in the baking dish. Toss until the vegetables look evenly coated with oil and seasoning.
  3. Roast the vegetable mixture for 10 minutes at 400°F. Look for bubbling and slightly softened tomatoes around the edges.
Bake the fish and finish
  1. Season the fish fillets with salt and pepper, then nestle them into the vegetable mixture. Make sure each fillet sits snugly so it steams in the juices.
  2. Bake for 12-15 minutes more at 400°F until the fish flakes easily with a fork. The center should turn opaque and separate in moist layers.
  3. Garnish with fresh parsley and serve with lemon wedges. Squeeze lemon over the top just before eating for bright flavor.

Notes

Pro tip: use similar-thickness fish fillets so they finish at the same time; if they’re uneven, tuck thinner ends under. Refrigerate leftovers in a covered container up to 3 days. Freeze cooked fish and vegetables up to 2 months, though the texture may soften slightly when thawed. For a lighter option, use a low-sodium broth and reduce added salt.