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Mediterranean Baked Fish

Mediterranean baked fish with flaky fillets roasted over cherry tomatoes, olives, capers, roasted red peppers, and garlic. Oven-roasted vegetables cook down into a savory, glossy base while the fish stays tender and fork-flaky.
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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: 420
Ingredients Equipment Method Notes

Ingredients
  

Fish
  • 4 white fish fillets cod, halibut, or sea bass, 6 oz each
  • 0.25 tsp salt and pepper to taste
Vegetable topping
  • 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 cloves, thinly sliced
  • 0.25 cup dry white wine or broth
  • 3 tbsp olive oil
  • 1 tsp dried oregano
  • 0.25 tsp red pepper flakes
Serving
  • 0.25 cup fresh parsley and lemon wedges for serving

Equipment

  • 1 sheet pan

Method
 

Preheat and prep the pan
  1. Preheat the oven to 400F and grease a 9x13 baking dish, so it’s ready when you assemble the fish.
Roast the vegetable mixture
  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, then stir to coat evenly with oil.
  2. Roast the vegetable mixture for 10 minutes at 400F, until the garlic is fragrant and the tomatoes start to soften, visibly bubbling at the edges.
Bake the fish
  1. Season the white fish fillets with salt and pepper, then nestle them into the hot vegetable mixture so the fillets sit snugly on top.
  2. Bake for 12 to 15 minutes more at 400F, until the fish flakes easily with a fork and the surface turns opaque in thicker areas.
Finish and serve
  1. Garnish with fresh parsley and serve with lemon wedges for brightness right before eating.

Notes

For best texture, don’t overcrowd the dish—aim for fillets in a single layer so they cook evenly. Store leftovers in a sealed container in the refrigerator for up to 3 days; reheat gently at 300F until just warmed (avoid drying). Freezing is not recommended for fish that’s already baked. For a lower-sodium option, use reduced-salt broth and hold back on added salt until serving.