Mediterranean Baked White Fish

Mediterranean Baked White Fish is an easy, flavorful dinner made with tender white fish, juicy cherry tomatoes, briny olives, garlic, lemon, and fragrant herbs. Everything comes together in one baking dish, making this a simple weeknight meal that feels fresh, colorful, and satisfying.

Why You’ll Love This Recipe

• Full of Mediterranean flavor: Lemon, garlic, oregano, thyme, tomatoes, and olives create a bright and savory combination.
• Easy to prepare: The ingredients are simply layered over the fish before baking.
• Family-friendly: Mild white fish pairs beautifully with the flavorful Mediterranean topping.
• Perfect for busy nights: With minimal prep and about 20 minutes in the oven, dinner comes together quickly.
• One-dish convenience: Less preparation and cleanup make this an especially practical meal.

Ingredients

• 1 ½ lb white fish fillets, such as cod or halibut
• Kosher salt
• Ground black pepper
• Extra virgin olive oil
• Juice of ½ lemon, plus more for serving
• 8 ounces cherry tomatoes, halved
• 3 ounces pitted olives, halved
• 3 tablespoons minced red onion
• 4 to 5 garlic cloves, minced
• 1 tablespoon fresh thyme leaves
• 2 teaspoons dried oregano

Instructions

1. Preheat the oven to 425°F.
2. Pat the fish dry with paper towels. Season both sides with kosher salt and black pepper.
3. Lightly brush a 9 ½ x 13-inch baking dish with extra virgin olive oil. Place the fish fillets in the dish and squeeze the juice of ½ lemon over them.
4. In a medium bowl, combine the halved cherry tomatoes, olives, red onion, minced garlic, fresh thyme, and dried oregano. Season with a small pinch of salt and black pepper.
5. Add about 3 tablespoons of extra virgin olive oil and toss until the vegetables and olives are evenly coated.
6. Spoon the tomato and olive mixture over and around the fish.
7. Bake for 15 to 20 minutes, depending on the thickness of the fillets. The fish should be opaque and flake easily with a fork.
8. Remove from the oven and finish with an extra squeeze of fresh lemon juice, if desired.
9. Serve warm with the flavorful tomato and olive juices spooned over the fish.

Tips & Tricks

• Choose thick fillets: Cod, halibut, haddock, or another firm white fish works well. Adjust the cooking time according to thickness.
• Don’t overbake: White fish can become dry if cooked too long. Start checking it around the 15-minute mark.
• Use good-quality olive oil: Extra virgin olive oil adds richness to the tomatoes, herbs, and fish.
• Adjust the olives: Kalamata olives give a deeper, briny flavor, while green olives provide a slightly brighter taste. You can use either or a combination.
• Add more lemon: A final squeeze of lemon just before serving makes the flavors pop.
• For extra vegetables: Add thinly sliced bell peppers, zucchini, or spinach to the baking dish.
• Check the fish: For food safety, cook fish until it reaches an internal temperature of 145°F.

Details

• Prep Time: 10 minutes
• Cook Time: 15–20 minutes
• Total Time: 25–30 minutes
• Yield: 4 servings
• Category: Dinner
• Method: Baking
• Cuisine: Mediterranean
• Difficulty: Easy
• Dietary Notes: Halal-friendly, pescatarian, naturally gluten-free

Notes

Cod and halibut are excellent choices, but you can substitute another firm white fish with a similar thickness. If using thinner fillets, begin checking for doneness earlier.

Serve the fish with warm crusty bread, rice, couscous, roasted potatoes, or a simple green salad. The flavorful tomato, olive, and lemon juices are especially good spooned over rice or bread.

Nutrition

Approximate nutrition per serving:

• Calories: 330
• Protein: 39g
• Carbohydrates: 9g
• Fat: 16g

Nutrition will vary depending on the type of fish, amount of olive oil, and specific ingredients used.

FAQ

Can I use cod instead of halibut?
Yes. Cod is an excellent choice for this Mediterranean fish recipe. It has a mild flavor and firm texture that works well with tomatoes, olives, lemon, and herbs.

How do I know when baked white fish is done?
The fish should be opaque in the center and flake easily with a fork. For the most reliable food-safety check, fish should reach an internal temperature of 145°F.

Can I use frozen fish?
Yes, but thaw the fish completely in the refrigerator first and pat it very dry before seasoning. Excess moisture can make the dish watery.

What olives are best for this recipe?
Kalamata olives are a classic Mediterranean choice, but green olives also work beautifully. A combination of both gives the dish extra variety.

What can I serve with Mediterranean baked fish?
Rice, couscous, roasted potatoes, crusty bread, steamed vegetables, or a fresh green salad all pair well with the fish and its tomato-olive topping.

Can I prepare this recipe ahead of time?
You can prepare the tomato and olive mixture several hours ahead and refrigerate it. For the best texture, assemble and bake the fish shortly before serving.

Storage

Refrigerator:
Allow leftovers to cool, then transfer them to an airtight container. Refrigerate for up to 3 days.

Freezer:
Cooked fish can be frozen for up to 2 months, although the texture of the tomatoes and fish may change slightly after thawing. Store in a freezer-safe airtight container.

Reheating:
Reheat gently in a 325°F oven until warmed through. You can also microwave individual portions in short intervals, taking care not to overcook the fish.

Similar Recipes

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Mediterranean Baked White Fish

Mediterranean Baked White Fish is made with cod or halibut, cherry tomatoes, olives, garlic, lemon, and herbs.

Bake everything together at 425°F for 15–20 minutes.

Serve with rice, couscous, potatoes, bread, or a fresh salad.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Course Dinner

Cuisine Mediterranean

Ingredients

  

• 1 ½ lb white fish fillets such as cod or halibut
• Kosher salt
• Ground black pepper
• Extra virgin olive oil
• Juice of ½ lemon plus more for serving
• 8 ounces cherry tomatoes halved
• 3 ounces pitted olives halved
• 3 tablespoons minced red onion
• 4 to 5 garlic cloves minced
• 1 tablespoon fresh thyme leaves
• 2 teaspoons dried oregano

Instructions

 

• Preheat the oven to 425°F.
• Pat the fish dry with paper towels. Season both sides with kosher salt and black pepper.
• Lightly brush a 9 ½ x 13-inch baking dish with extra virgin olive oil. Place the fish fillets in the dish and squeeze the juice of ½ lemon over them.
• In a medium bowl, combine the halved cherry tomatoes, olives, red onion, minced garlic, fresh thyme, and dried oregano. Season with a small pinch of salt and black pepper.
• Add about 3 tablespoons of extra virgin olive oil and toss until the vegetables and olives are evenly coated.
• Spoon the tomato and olive mixture over and around the fish.
• Bake for 15 to 20 minutes, depending on the thickness of the fillets. The fish should be opaque and flake easily with a fork.
• Remove from the oven and finish with an extra squeeze of fresh lemon juice, if desired.
• Serve warm with the flavorful tomato and olive juices spooned over the fish.

Notes

Cod and halibut are excellent choices, but you can substitute another firm white fish with a similar thickness. If using thinner fillets, begin checking for doneness earlier.

Serve the fish with warm crusty bread, rice, couscous, roasted potatoes, or a simple green salad. The flavorful tomato, olive, and lemon juices are especially good spooned over rice or bread.

Conclusion

This Mediterranean Baked White Fish is proof that a delicious dinner doesn’t need complicated ingredients or hours in the kitchen. Tender fish, juicy tomatoes, briny olives, garlic, herbs, and fresh lemon create a bright and satisfying meal with very little effort. Serve it with your favorite simple side, and you have an easy dinner that is both comforting and fresh.