This easy, flavorful Mediterranean Baked Fish is the perfect way to eat the Mediterranean style way but keeping it simple. Your favorite mild white fish is baked alongside your favorite Mediterranean ingredients like olives, artichokes, capers and tomatoes. The lemon juice and spices work nicely to balance out the saltiness of the dish. Serve alongside couscous or rice and enjoy!
When Mike and I spent time in Greece we fell in loves with fish alongside delicious Mediterranean ingredients. I love the combination of a mild white fish with salty ingredients like olives, capers and artichokes.
This Mediterranean Baked Fish is a recipe that reminds me of the ones we ate in Greece. I feel in love with the mediterranean diet when I was in Greece and the bright mediterranean flavors!
It is the perfect combination of those Mediterranean ingredients you love alongside bright lemon juice, spices and fresh herbs.
We try to eat seafood one to two times per week and this is one of those recipes we make often.
My kids love cod and halibut so those are often what I use in this recipe. You can use any fish that is flaky and mild. I have even use this recipe on salmon and thought it worked nicely.
I like to serve this baked fish alongside a lemon couscous, pasta or even lemon hummus.
If you like this mediterranean fish recipe you should also try this Mediterranean Salmon Bowl, Sheet Pan Mediterranean Cod, Pan Seared Greek Salmon or this Baked Cod with Lemon.
Why You’ll Love This Mediterranean Baked Fish Recipe
- Easy to Prepare: This Mediterranean Fish is so easy to make. In a few simple steps you can have a complete meal on the meal. This simple recipe takes white fish and adds it alongside Mediterranean ingredients and baked to create juicy and delicious fish.
- Bright and Flavorful: The rainbow of ingredients add a brightness and flavor to the fish recipe. The artichokes, kalamata olives, capers and cherry tomatoes work really well together.
- Healthy Meal: If you are looking for a healthy Mediterranean style weeknight meal this one is for you! It uses a white fish fillet like cod and pairs it alongside delicious vegetables. It provides protein and the nutrition of the vegetables making it a healthy dinner the whole family will love.
Ingredients You’ll Need
- White Fish: I really like a mild white fish for this recipe because there are so many flavors going on and will let those flavors shine. I like to use about 2 pounds at approximately 1 to 1 1/2 inch thickness. Some great flaky white fish options are cod, halibut, haddock, sea bass or tilapia.
- Lemon: The lemon juice juice adds acidity and helps balance the saltiness of the olives and artichokes. It really brightens the dish. You also can add lemon zest for extra lemony flavor!
- Vegetables: Fresh vegetables are a nice addition to this baked fish. I added cherry tomatoes or grape tomatoes, red onion and artichoke hearts. If you don’t like one of those feel free to leave it out or add a different vegetables in its place.
- Olives: The kalamta olives are a great addition. It adds a saltiness to the dish. I used kalamata olives but any olives like green olives are a nice option. You also could use a medley of olives.
- Capers: Capers are small but mighty. They are salty and earthy and work so well with fish. If you don’t like them you can leave them out. I do suggest draining the capers before adding them.
- Garlic: Fresh garlic adds a lot of flavor to this baked fish. If you don’t have fresh you can use garlic powder.
- Spices: A mixture of oregano, paprika and basil are mixed together to add flavor to this dish. If you like a bit of spice add red pepper flakes.
Recipe Modifications
- Herbs: Herbs that can be added that are a nice addition are parsley, dill, fresh basil or fresh oregano.
- Spices: Spices that are nice to add to the seafood are paprika, chili powder, cumin or za’atar.
- Cheese: If you like cheese try adding feta cheese to this dish. It pairs nicely alongside the other Mediterranean ingredients.
- Vegetables: Add in vegetables like zucchini, roasted red peppers, bell peppers, spinach or sun-dried tomatoes.
- Wine: Adding white wine to this dish would be a great addition! I would add in maybe 1/4 cup with the lemon juice.
- Aromatics: Add butter and aromatics (like garlic, thyme, or lemon slices) to the baking dish.
- Sauces: Serve the Mediterranean white fish with a sauce on the side. A few favorites are a creamy dill sauce, a tahini yogurt sauce, a spicy sauce with sriracha mayo and chimichurri mixed together or a sweet-tangy glaze using a drizzle honey mustard, teriyaki glaze, or balsamic reduction.
- Pickled Vegetables: I love pickled vegetables and they work nicely with this fish. Add these Pickled Vegetables or Pickled Red Onions on top of the cooked fish.
How to Make Mediterranean Baked White Fish
Step 1: Prepare the Fish: Preheat the oven to 425 degrees F. Using paper towels pat dry the fish. Sprinkle the salt and pepper over each side of the fish. Spray a large shallow baking dish with non-stick spray or use a non-stick baking dish. Add the fresh fish to the baking dish.
Step 2: Add Lemon: Squeeze the lemon juice over the fish.
Step 3: Combine the Mediterranean Ingredients: In a medium mixing bowl combine the tomatoes, red onion, olives, capers, artichoke hearts, garlic cloves, olive oil, dried oregano, basil and paprika and mix well.
Step 4: Add Vegetables to Fish: Pour the vegetable mixture over the fish. Spread it out evenly around the fish.
Step 5: Bake Fish: Bake the fish for 15 minutes and check the temperature of the fish. Your fish is done when it reaches a temperature of 145 degrees F. At this temperature, the fish will be opaque white and flake easily when pressed with a fork.
Step 6: Serve: Remove the fish and garnish with fresh parsley, lemon wedges and serve over couscous, brown rice, cauliflower rice or pasta.
What to Serve with Mediterranean Fish
This Mediterranean Baked Fish pairs nicely with simple, subtle side dishes. Since the baked fish has a lot of ingredients already in it you want to keep the sides simple. Here are a few that work nicely:
- Lemon Orzo Recipe
- Lemon Pearl Couscous
- Easy Bok Choy
- Spicy Lebanese Potatoes
- Paprika Roasted Potatoes
- 4 Ingredient Cheesy Orzo Recipe
- Lemon Arugula Salad
- Kale Salad
Storage Tips
- Refrigeration: Let the fish cool completely. Store in an airtight container for up to 2-3 days.
- Freezer: To freeze make sure the fish is cooled completely. Wrap tightly in plastic wrap, then place it in the freezer in an airtight container or freezer safe bag. You can store it for 2-3 months.
- Reheat: To reheat you can wrap the fish in foil and slowly heat in the oven at 275 degrees F for between 10-15 minutes. You also can microwave the fish or quickly heat in a pan on the stove.
Recipe FAQs
Firm and flaky fish like cod, halibut, tilapia, snapper, or salmon work well. Use fillets of even thickness for consistent cooking.
Using a non-stick or cast iron skillet is ideal to prevent sticking. Ensure the pan is big enough to fit the fillets without crowding.
If you can find fish pieces that are similar size to ensure even cooking.
Use a paper towel to pat the fillets dry. This helps the flavors adhere better.
Bake until the fish is opaque and flakes easily with a fork. Cooking time varies depending on thickness of the fillets. For thin fillets {1/2 inch} you will probably cook for about 10-12 minutes and thicker fillets {1 inch or more} 15-20 minutes. You want the internal temperature to reach 145 degrees F.
I suggest that you thaw the fish in the fridge overnight to ensure the fish cooks more evenly and has a better texture than cooking from frozen.
You don’t have to do that. Baking fish with the skin helps retain moisture and flavor. You can easily peel it off after cooking if desired.
More Seafood Recipes to Try:
- Pan Fried Garlic Butter Cod
- Black Sea Bass Recipe
- Mediterranean Baked Tilapia
- Air Fryer Cod
- The Best Baked Mediterranean Salmon
- Easy Pan Fried Fish
Mediterranean Baked Fish
Ingredients
- 2 pounds white fish fillet such as cod, 1 to 1 ½ in thickness, {you can also use halibut, haddock, sea bass or tilapia}
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 lemon, juiced
- 6 ounces, cherry tomatoes, halved
- 1/2 cup red onion, thinly sliced
- 4 ounces of pitted olives {any olives work like kalamata or green olives}
- 4 ounces of capers
- 4 ounces artichoke hearts, halved
- 4 garlic cloves, minced
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1 teaspoon paprika
- Fresh parsley, for garnish
- Lemon wedges
Instructions
- Preheat the oven to 425 degrees F.
- Using a paper towel pat dry the fish. Sprinkle the salt and pepper over each side of the fish.
- Spray a large baking dish with non-stick spray or use a non-stick baking dish. Add the fish to the baking dish.
- Squeeze the lemon juice over the fish.
- In a medium mixing bowl combine the tomatoes, red onion, olives, capers, artichoke hearts, garlic cloves, olive oil, dried oregano, basil and paprika and mix well.
- Pour the vegetable mixture over the fish. Spread it out evenly around the fish.
- Bake the fish for 15 minutes and check the temperature of the fish. Your fish is done when it reaches a temperature of 145 degrees F. At this temperature, the fish will be opaque white and flake easily when pressed with a fork.
- Remove the fish and garnish with fresh parsley, lemon wedges and serve over couscous, rice or pasta.
