Mediterranean Baked White Fish – Bright, Fresh, and Weeknight Easy

This is the kind of dinner that tastes like a vacation but fits into a busy weeknight. Mediterranean Baked White Fish comes together quickly, feels light, and packs a lot of flavor without much effort. The tomatoes soften, the olives add briny depth, and the lemon and herbs keep everything bright.

You get flaky fish, a silky pan sauce, and a colorful platter you’ll be proud to serve. Best of all, cleanup is simple and the method is forgiving.

What Makes This Special

This dish gives you a lot of payoff for very little work. You layer the fish with a handful of pantry staples, then let the oven handle the rest.

The result is tender, juicy fish with a built-in sauce that begs for crusty bread or a scoop of couscous.

• Fast and fuss-free: Prep in 10 minutes, bake in about 15.
• Flexible: Works with cod, halibut, haddock, or any mild white fish.
• Balanced flavor: Sweet tomatoes, salty olives, bright lemon, and fragrant herbs.
• Light but satisfying: Perfect when you want something fresh that still fills you up.

What You’ll Need

• 1.5 to 2 pounds white fish fillets (cod, halibut, haddock, or pollock), about 1-inch thick
• 1 pint cherry or grape tomatoes, halved
• 1 small red onion, thinly sliced
• 3 to 4 garlic cloves, thinly sliced or minced
• 1/3 cup pitted Kalamata olives, halved
• 2 tablespoons capers, drained
• 1 lemon, zested and juiced (plus extra slices for garnish)
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano (or 2 teaspoons fresh, chopped)
• 1 teaspoon dried thyme (or 2 teaspoons fresh, chopped)
• 1/4 to 1/2 teaspoon red pepper flakes (optional)
• 1/4 cup fresh parsley, chopped
• Kosher salt and black pepper, to taste
• Optional add-ins: artichoke hearts, roasted red peppers, or a splash of white wine

Step-by-Step Instructions

1. Heat the oven: Preheat to 400°F (200°C). Lightly oil a 9×13-inch baking dish or a sheet pan with a rim.
2. Season the fish: Pat fish dry with paper towels. Season both sides with salt, pepper, and half the lemon zest.
3. Build the base: In the baking dish, combine tomatoes, red onion, garlic, olives, capers, oregano, thyme, red pepper flakes (if using), remaining lemon zest, and 2 tablespoons olive oil.

   Add a pinch of salt and pepper. Toss to coat and spread into an even layer.

4. Nestle the fish: Place the fillets on top of the tomato mixture. Drizzle the remaining 1 tablespoon olive oil over the fish and pour the lemon juice evenly across everything.

   If using, add a splash (2 to 3 tablespoons) of white wine around the fish.
5. Bake: Bake 12 to 18 minutes depending on thickness. The fish is done when it flakes easily with a fork and is opaque throughout. Thinner fillets finish faster; check at 10 minutes.
6. Finish: Sprinkle with chopped parsley and add lemon slices for a fresh hit on top.

   Taste the pan juices and adjust salt or lemon as needed.

7. Serve: Spoon the tomato-olive mixture and juices over the fish. Serve with crusty bread, couscous, rice, or roasted potatoes, plus a simple green salad.

How to Store

• Refrigerate: Cool completely, then store in an airtight container for up to 2 days. Keep the fish and its sauce together to prevent drying out.
• Reheat gently: Warm in a 300°F (150°C) oven for 8 to 10 minutes, or on low in a skillet with a splash of water or broth.

  Avoid the microwave if you can—it can turn the fish rubbery.

• Freeze: Not ideal. The texture of cooked white fish can become watery after freezing. If you must, freeze for up to 1 month and thaw overnight in the fridge before reheating gently.

Why This Is Good for You

White fish is naturally lean and a great source of high-quality protein, which helps you feel full without a heavy meal.

You also get minerals like selenium and B vitamins that support energy and immune health.

The Mediterranean ingredients add more than flavor. Olive oil brings heart-healthy fats, tomatoes offer antioxidants like lycopene, and capers and olives add beneficial polyphenols. Fresh herbs and lemon keep sodium in check by boosting flavor without extra salt.

Pitfalls to Watch Out For

• Overbaking: The number-one mistake. Start checking early.

  If the fish flakes and looks opaque, it’s done.

• Too little seasoning: Fish is mild. Salt the fish and the vegetable base for balanced flavor.
• Watery pan: Overcrowding can release extra moisture. Use a large pan so tomatoes roast rather than steam.
• Uneven thickness: If your fillets vary in size, fold the thin ends under so they cook at the same rate.
• Skipping the dry-off: Not patting the fish dry can keep the spices from sticking and dilute flavor.

Variations You Can Try

• Herb swap: Use dill and parsley for a greener, fresher profile; add a little mint for a bright twist.
• Spice it up: Add 1 teaspoon smoked paprika or a pinch of cumin for warmth.
• Veg boost: Toss in sliced fennel, zucchini, or red bell pepper.

  Keep pieces small so they cook in the same time.

• Briny upgrade: Add marinated artichokes or sun-dried tomatoes for deeper, savory notes.
• Creamy finish: Crumble feta over the fish during the last 5 minutes of baking.
• Citrus swap: Try orange zest and juice for a softer, slightly sweet citrus flavor.
• Breadcrumb crunch: Mix 1/2 cup panko with 1 tablespoon olive oil and a pinch of salt; sprinkle over fish for the last 5 minutes.

FAQ

What kind of white fish works best?

Cod and halibut are top choices for their mild flavor and firm texture. Haddock, pollock, and tilapia also work well. Just aim for even thickness and fresh, clean-smelling fillets.

How do I know when the fish is cooked?

It should flake easily with a fork and look opaque all the way through.

If you use a thermometer, the internal temperature should reach about 135–140°F in the thickest part.

Can I make this with frozen fish?

Yes, but thaw it completely first in the refrigerator, then pat dry before seasoning. Excess moisture can make the dish watery and mute the flavors.

Is there a substitute for olives and capers?

For a similar briny punch, try chopped pickled peppers, green olives, or a few teaspoons of rinsed, minced anchovies. You can also add a splash of red wine vinegar for brightness.

What should I serve on the side?

Crusty bread, couscous, lemony rice, or orzo are perfect for soaking up the juices.

A simple arugula salad with olive oil and lemon rounds out the plate.

Can I make it ahead?

You can prep the tomato-olive mixture a day ahead and keep it in the fridge. Season and bake the fish just before serving for the best texture.

What if I don’t like spicy food?

Skip the red pepper flakes. The dish will still be flavorful thanks to the lemon, herbs, olives, and garlic.

Could I cook this in foil packets?

Yes.

Divide ingredients among large pieces of foil, seal into packets, and bake at 400°F for 12–15 minutes. It’s steamy and tender, though you’ll get less roasting flavor.

Wrapping Up

Mediterranean Baked White Fish is all about ease, color, and clean flavor. With simple ingredients and a short bake, you get a bright, satisfying meal any night of the week.

Keep the method, swap the herbs and add-ins as you like, and make it your own. Don’t forget some bread for the pan juices—you’ll want every last drop.