One of our all-time favorite baked white fish recipes is this one: baked Mediterranean fish with olives and capers. It is cooked until soft and flaky in a flavorful sauce with tomatoes. This is a 30-minute dinner recipe that you should definitely try! Serve the salty delight with a hefty sourdough bread or rice to soak it up.

By:Asha shivakumar


  1. 4 fillets of white fish (1 to 1 ½ thick), cod or halibut, or tilapia
  2. black pepper and salt
  3. Tres tablespoons extra virgin olive oil
  4. ½ onion, chopped finely
  5. 12 sliced garlic cloves
  6. 1 teaspoon powdered coriander/cilantro
  7. Half a teaspoon of cumin powder
  8. two teaspoons of chili flakes
  9. Two tomatoes, crushed ⅓ cup chopped pitted olives (I used a mix of green and kalamata olives)
  10. Two teaspoons of capers
  11. Ten grape tomatoes, cut in half
  12. One teaspoon oregano
  13. two tablespoons lemon juice, grated lemon zest, and salt and pepper to taste
  14. Mint as a garnish



  1. Preheat the oven to 425°F.
  2. Pat the fish dry and season with salt and pepper on both sides. Set asideIn a saute pan, add oil and let it get warm. Toss in the onion, sauté it for a minute, add the garlic, cook on medium heat for 2 minutes. Add the capers, olives, coriander/cilantro powder, cumin powder, chili flakes and fry for another minute. Then add in the tomatoes, oregano and half of the grape tomatoes. Add ½ tsp of salt and pepper. Cover and cook on low heat for 10 minutes.
  3. Take a 9 by 12 baking dish, pour half the tomato sauce in the dish, place the fish carefully and top it with the rest of the sauce. Add lemon zest, lemon juice and top it with the remaining tomatoes.
  4. Bake in the heated oven for 15 to 20 minutes flaky and soft. (this will depend on the thickness of your fish).. Tear the mint and garnish
  5. Remove from the heat and serve hot with some toasty bread or rice.



Keep in mind that fish cooks fast. If the fish is done before the fifteen minutes are over, you can start to check. Fish is done when it flakes easily; carefully push a fork into the thickest section of the fish and twist gently.
Serve with your favorite grain, couscous, lemon rice, or toast. A large salad might also be included.


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