Mediterranean Baked Fish Recipe

I just made a Mediterranean baked fish that’s hands-down the best of my Bake Fish Dinner Ideas and comes out flaky, saucy, and ridiculously restaurant-worthy.

I’m obsessed with Mediterranean baked fish because it tastes like sun and salt without trying too hard. I love the way cherry tomatoes burst, mixing with briny Kalamata olives for this tangy, messy thing I can eat anytime.

This is my go-to for Fish Dinner Ideas Healthy and Meal Ideas Pescatarian when I want something simple but interesting. And it looks like you put in effort, even when you didn’t.

Flaky fish, tangy bites. Messy, bold, and honest.

I want it on my table on repeat. No fuss, all flavor, every time.

Perfect for a lazy weeknight or dinner party.

Ingredients

• Firm white fish fillets: the protein hero, flaky and hearty on the plate.
• Cherry tomatoes: bursty, sweet pockets that brighten each bite.
• Red onion: sharp crunch and color, keeps things interesting.
• Garlic: cozy, savory backbone you’ll smell first.
• Kalamata olives: briny bite, a salty, meaty little pop.
• Capers: tangy zip that cuts through richness.
• Lemon zest and juice: bright, puckery lift that wakes everything up.
• Extra virgin olive oil: silky mouthfeel and that Mediterranean warmth.
• White wine or broth: adds light acidity and subtle savory depth.
• Fresh parsley: green freshness, kind of a palate cleanser.
• Oregano: herbty earthiness, rustic and familiar.
• Kosher salt: basic seasoning that brings out natural flavors.
• Black pepper: everyday spice, a little bite and warmth.
• Red pepper flakes: optional heat, tiny sparks of spice.
• Crumbled feta: creamy, tangy richness that’s utterly moreish.
• Panko breadcrumbs: crunchy topping for texture contrast, golden crisp.

Ingredient Quantities

• 4 firm white fish fillets (cod, halibut or sea bass), about 6 oz each
• 1 pint cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 3 cloves garlic, minced
• 1/2 cup pitted Kalamata olives, halved
• 2 tbsp capers, drained
• 1 lemon, zested and juiced
• 3 tbsp extra virgin olive oil
• 1/4 cup dry white wine or low-sodium chicken broth
• 1/4 cup fresh parsley, chopped
• 1 tbsp fresh oregano or 1 tsp dried oregano, crumbled
• 1/2 tsp kosher salt, adjust to taste
• 1/4 to 1/2 tsp freshly ground black pepper
• 1/4 tsp red pepper flakes, optional
• 1/3 cup crumbled feta cheese, optional
• 1/4 cup panko breadcrumbs or coarse crumbs, optional for topping

How to Make this

1. Preheat oven to 400°F (200°C). Lightly oil a baking dish large enough for the fillets or line it with parchment so cleanup is easier.

2. Pat fish fillets dry with paper towels and season both sides with half the salt, pepper and the red pepper flakes if using. Set aside while you prepare the topping.

3. In a large bowl combine halved cherry tomatoes, sliced red onion, minced garlic, Kalamata olives, capers, lemon zest and juice, chopped parsley, oregano, remaining salt and pepper, olive oil and white wine or broth. Toss gently so everything is coated.

4. Pour half of the tomato-olive mixture into the bottom of the prepared baking dish to make a flavor bed. Place the fish fillets on top, spaced slightly apart.

5. Spoon the remaining tomato-olive mixture over and around the fillets, letting the juices puddle in the dish. If you like a little crunchy topping mix panko with a drizzle of olive oil and sprinkle over the fish now.

6. If using feta, sprinkle crumbled feta over the tomato mixture and fish before baking.

7. Bake uncovered in the preheated oven 12 to 16 minutes, depending on thickness, until the fish flakes easily with a fork and registers about 135 to 140°F in the thickest part. Thinner fillets will be done sooner, so check at 10 minutes.

8. For a golden breadcrumb top, switch oven to broil for 1 to 2 minutes at the end, watching closely so it doesnt burn.

9. Remove from oven and let rest 3 to 5 minutes so the juices settle. Taste and adjust salt, pepper or lemon juice if needed.

10. Serve warm with crusty bread, rice or a simple salad and spoon extra tomatoes and juices over the fish. Leftovers keep well in the fridge for 2 days.

Equipment Needed

1. Oven (preheated to 400°F)
2. Baking dish (large enough for 4 fillets) or a rimmed baking sheet lined with parchment
3. Mixing bowl (large) for the tomato-olive topping
4. Sharp knife and cutting board for tomatoes, onion and lemon
5. Measuring spoons and measuring cup for oil, wine and seasonings
6. Paper towels to pat the fish dry
7. Wooden spoon or silicone spatula to toss and spoon the topping
8. Small bowl or cup to mix panko and oil if using a crunchy top
9. Instant-read thermometer to check fish doneness (aim for about 135 to 140°F)

FAQ

Mediterranean Baked Fish Recipe Substitutions and Variations

• Fish fillets (cod, halibut or sea bass) — swap with: 4 skinless salmon fillets for richer flavor, or 4 tilapia or pollock fillets if you want a lighter, cheaper option.
• Kalamata olives — swap with: jarred green olives or Castelvetrano olives for milder, buttery taste, or chopped sun‑dried tomatoes if you want a briny-salty hit without olives.
• Capers — swap with: finely chopped cornichons or dill pickles for tangy bite, or a splash of extra lemon juice and a pinch of anchovy paste for that savory punch.
• Dry white wine or chicken broth — swap with: low-sodium vegetable broth if you need vegetarian, or a mixture of water + 1 tsp white wine vinegar or 1 tbsp vermouth for acidity and depth.

Pro Tips

1. Pat the fillets very dry before seasoning so they brown a bit and dont steam in the oven; wet fish = soggy tomatoes and a bland crust.
2. Let the tomato-olive mix sit 10 minutes before spooning it over the fish so flavors marry, then taste and tweak salt or lemon; tomatoes soften and give off extra juice which keeps the fish moist.
3. If you want a crisp top, toast the panko in a little olive oil in a skillet first, it browns faster and wont go chewy under the tomatoes. Add feta after baking if you prefer it less melty.
4. Check doneness early and often: thinner fillets can finish at 10 minutes. Aim for flaky texture and 135 to 140°F; carryover heat will finish it while it rests.