Best Mediterranean Baked Fish
Tender, flaky white fish baked with olive oil, lemon, garlic, tomatoes, olives, and herbs. Everything roasts together into a light, fragrant sauce that tastes like the Mediterranean coast—clean, comforting, and vibrant.
Prep: 10 minutes
Bake: 20–25 minutes
Total: ~35 minutes
Serves: 2–3
Ingredients
600 g white fish fillets (sea bass, cod, haddock, or tilapia)
3 tbsp extra-virgin olive oil
Zest & juice of 1 lemon
3 cloves garlic, thinly sliced
1 cup cherry tomatoes, halved
½ cup Kalamata olives, pitted
1 small red onion, thinly sliced
1 tsp dried oregano
½ tsp dried thyme
Salt & freshly ground black pepper
2 tbsp capers
Garnish
Fresh parsley or dill
Lemon wedges
Instructions
1. Preheat
Heat oven to 200°C (400°F).
2. Build the Base
In a baking dish, spread tomatoes, onion, garlic, olives, and capers.
Drizzle with 1½ tbsp olive oil, sprinkle oregano, thyme, salt & pepper.
3. Add the Fish
Place fish on top.
Drizzle remaining olive oil.
Sprinkle lemon zest and pour lemon juice over fish.
Lightly season with salt & pepper.
4. Bake
Bake uncovered 20–25 minutes, until fish flakes easily.
Spoon pan juices over fish before serving.
Notes
Don’t overbake—fish should flake, not dry.
Lemon zest is key for restaurant-style flavor.
This method works for any mild white fish.
Tips
Add thin potato slices under the fish for a one-pan meal.
Finish with a drizzle of Greek olive oil after baking.
Serve with crusty bread to soak up the juices.
Frequently Asked Questions
Can I use salmon?
Yes—bake 25–28 minutes and reduce lemon slightly.
Is this kid-friendly?
Absolutely—mild, juicy, and fresh.
Can I make it ahead?
Best fresh, but leftovers keep 1 day refrigerated.
Nutritional Information
Calories: ~310 kcal
Protein: 38 g
Carbs: 6 g
Fat: 15 g
Omega-3s: High