Baked Fish with Olive and Tomato Relish
Tender white fish is baked and topped with a savory relish made from cherry tomatoes, briny olives, capers, garlic, and fresh herbs. This dish brings together classic Mediterranean flavors and is both light and satisfying.
Total Time
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Serves: 4
Ingredients
For the Fish:
4 fillets of white fish (e.g. cod, halibut, sea bass, or snapper)
2 tbsp olive oil
Salt and black pepper, to taste
Lemon wedges, for serving
For the Olive & Tomato Relish:
1½ cups cherry tomatoes, halved
½ cup pitted olives, halved (Kalamata or green)
2 tbsp capers, drained
2–3 garlic cloves, minced
2 tbsp extra virgin olive oil
1 tbsp red wine vinegar or lemon juice
2 tbsp fresh parsley, chopped
Optional: 1 tsp fresh oregano or thyme leaves
Optional: pinch of red pepper flakes
Instructions
1. Preheat Oven:
Preheat your oven to 400°F (200°C)
2. Prepare the Fish:
Pat the fish dry with paper towels.
Brush or drizzle with olive oil, and season both sides with salt and pepper.
Place on a baking dish lined with parchment or lightly greased.
3. Make the Relish:
In a bowl, combine tomatoes, olives, capers, garlic, olive oil, vinegar/lemon juice, and herbs.
Add a pinch of red pepper flakes if desired.
4. Assemble and Bake:
Spoon the relish evenly over the fish fillets.
Bake uncovered for 15–20 minutes, depending on thickness, until fish flakes easily with a fork.
5. Serve:
Sprinkle with more fresh parsley and serve with lemon wedges.
Notes & Tips
Fish doneness tip; Fish is done when it turns opaque and flakes easily. Internal temp should be 145°F (63°C).
Serve with couscous, quinoa, roasted potatoes, or sauteed greens.
Add a handful of baby spinach or kale under the fish to wilt during baking for a one-pan meal.
Frequently asked questions FAQs
Q: Can I use frozen fish?
A: Yes, just thaw it fully and pat dry before baking to avoid excess moisture.
Q: Can I make the relish ahead?
A: Absolutely. Store it in the fridge up to 2 days in advance.
Q: Is it good for meal prep?
A: Yes. It’s great reheated and served cold or warm over grains.
Q: Can I grill the fish instead?
A: Yes! Grill the fish and spoon the cold relish on top just before serving.
Nutrition Information
Calories: 280 kcal
Protein: 30g
Fat: 15g
Carbohydrates: 6g
Fiber: 2g
Sodium: 400mg