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Mediterranean Baked Fish

Mediterranean baked fish with tender flaky fillets roasted on a vibrant bed of cherry tomatoes, olives, capers, and roasted red peppers. Oven-baked at 400°F so the vegetables soften and the fish cooks through in one dish.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

White fish fillets
  • 4 white fish fillets (cod, halibut, or sea bass, 6 oz each) about 6 oz each
Vegetable and flavor base
  • 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 cup dry white wine or broth
  • 3 tbsp olive oil
  • 1 tsp dried oregano
  • 0.25 tsp red pepper flakes
  • 1 salt and pepper to taste seasoning for fish
Serving
  • 1 fresh parsley and lemon wedges for serving

Equipment

  • 1 sheet pan

Method
 

Prep and start the roast
  1. Preheat oven to 400°F and grease a 9x13 baking dish with a light coating of olive oil.
  2. Add cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, white wine or broth, olive oil, oregano, and red pepper flakes to the baking dish and gently toss to combine.
  3. Roast the vegetable mixture at 400°F for 10 minutes until the garlic is fragrant and the tomatoes begin to soften.
Add fish and finish baking
  1. Season the fish fillets with salt and pepper, then nestle them into the roasted vegetable mixture so they sit in the juices.
  2. Bake at 400°F for 12-15 minutes more, until the fish flakes easily with a fork and turns opaque throughout.
  3. Garnish with fresh parsley and serve with lemon wedges.

Notes

For the best texture, don’t overbake—start checking at 12 minutes so the fillets stay flaky and moist. Refrigerate leftovers in an airtight container for up to 3 days; freeze only the cooked fish (up to 2 months) and reheat gently. To make it dairy-free and gluten-free, confirm your white wine or broth has no added gluten and skip any flour-based marinades (none are used here).