Get ready to enjoy the taste of the Mediterranean with our Mediterranean Baked Fish Recipe with Tomatoes and Olives! Perfect for busy families and anyone craving nutritious dinners, this dish is super simple to make and looks impressive on a plate. It’s a great choice for a delicious meal during the week.
Mediterranean food is all about fresh veggies, lots of good-for-your-heart fats, and big, bold tastes. Our Mediterranean Baked Fish recipe shows off what this style of cooking is all about—it's made with simple ingredients you can find anywhere, and it's both super tasty and good for you.
Why We Love This Recipe:
- Quick Preparation: Ready in just 30 minutes, perfect for a busy weeknight.
- Versatile: Easily adaptable with different herbs or vegetables.
- Family Friendly: Mild, pleasing flavors that are a hit with both adults and kids.
If you like this seafood recipe, you may also love our Bay Scallops Pasta or our Easy Lemon Garlic Baked Halibut Recipe.
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What Ingredients Will You Need?
- Cod or White Fish: Opt for fresh, sustainably sourced cod for the best flavor and texture. If unavailable, any white fish will do.
- Butter and Olive Oil: Butter adds richness, while olive oil provides a healthy fat and enhances the Mediterranean flavors.
- Olives: A mix of green and black olives adds a briny depth. Look for pitted olives to save time.
- Tomatoes: Colorful grape tomatoes not only add a pop of color but also a sweet, juicy contrast to the savory olives.
- Feta Cheese: Crumbled feta cheese adds a tangy, creamy element that complements the fish and vegetables.
- Red Onion: Thinly sliced red onion provides a mild, sweet flavor and a bit of crunch.
- Lemon: Fresh lemon juice provides a bright, citrusy kick. Always zest the lemon before juicing to make the most of it.
- Oregano, Lemon Pepper, and Salt: These seasonings enhance the dish with earthy, zesty, and salty flavors.
- Dill and Parsley: Freshly chopped dill and parsley add a burst of fresh, herbal flavor and a vibrant green color to the finished dish.
Note: Refer to the recipe card below for exact quantities.
Instructions
How To Make Easy and Healthy Mediterranean Baked Fish
STEP ONE: Preheat and Prep
Preheat your oven to 400°F (200°C). Lightly butter a baking dish and place the fish fillets in a single layer, seasoning with salt and pepper.
STEP TWO: Prepare Topping
In a medium bowl, combine sliced green and black olives, halved cherry tomatoes, thinly sliced red onion, lemon zest, lemon juice, olive oil, salt, oregano, and lemon pepper. Mix until well coated.
STEP THREE: Assemble and Bake
Spoon the olive and tomato mixture over the fish fillets and top with lemon slices. Bake in the preheated oven for 12-15 minutes, until the fish flakes easily with a fork. Use a foil tent if needed to retain moisture.
STEP FOUR: Finish and Serve
Remove from the oven, add crumbled feta, and garnish with freshly chopped parsley and dill if desired. Serve immediately.
What Are Some Good Substitutions?
- Fish: Tilapia or halibut can be used as a substitute for cod.
- Grape Tomatoes: Substitute with Roma or cherry tomatoes.
- Lemon Pepper: Regular black pepper with a bit of lemon zest or lemon juice is a good alternative.
How Can You Change This Recipe Up?
- Flavor: Add capers, marinated artichokes, or anchovies.
- Spice: Introduce red pepper flakes for a kick.
- Presentation: Serve over a bed of couscous or quinoa for a heartier meal.
What Kitchen Equipment Is Best?
This post shows some of our kitchen essentials. Please visit our shop if you would like to see more of our favorites. These are Amazon affiliate links and we earn commission from qualifying purchases.
- Sheet pan or Baking Dish
- Mixing bowl
- Zester or Grater
How Should You Store This?
Store leftover Mediterranean baked fish in an airtight container in the refrigerator for up to 3 days.
Reheat gently to maintain the best texture.
Note: Refer to Top Tips below for more storage and reheating tips.
What Are Some Expert Tips?
Use parchment paper in the baking dish for easier cleanup.
To reheat, place in an oven at 275°F until just warmed through to avoid drying out the fish.
More Recipes You'll Love ♥️
Have Leftover Ingredients?
- Try making this Chopped Greek salad.
- Leftover Kalamata olives pair well with feta to make this Easy Greek Baked Feta Appetizer with Olives and Herbs.
- Make a Quick and Healthy Arugula and Tomato Salad Recipe with your leftover tomatoes.
Need Something To Pair This With?
In The Mood For a Similar Dish?
- Mediterranean Grilled Octopus
- Quick and Easy Baked Crab Cakes Recipe with Panko
- Shrimp Scampi Recipe without Wine
- Air Fryer Fish Fingers
Related
More Greek recipes you will love:
FAQ
To keep the fish moist, make sure it does not overcook by checking its doneness a few minutes before the recommended cooking time. Using a foil tent over the baking dish for part of the cooking time can also help retain moisture. The olive oil and lemon juice in the topping mixture help keep the fish hydrated and flavorful.
Yes, you can use frozen fish for this recipe, but it's important to thaw it properly first. Place the frozen fish in the refrigerator overnight or submerge it in cold water until it is fully thawed to ensure even cooking.
📖 Recipe
Mediterranean Baked Fish Recipe
Equipment
- Sheet pan or Baking Dish
- Mixing Bowl
- Zester or Grater
Ingredients
- 1 ½ pounds cod or white fish 4 fillets
- 1 tablespoon butter
- ¼ cup green olives sliced
- ¼ cup kalamata olives sliced
- 1 cup grape tomatoes halved
- 2 lemons divided, reserve zest and juice of one lemon
- ½ small red onion thinly sliced
- 1 teaspoon dried oregano
- 1 teaspoon lemon pepper
- 2 tablespoon olive oil
- salt to taste
- pepper to taste
- ¼ cup feta cheese crumbled
- chopped fresh parsley or dill (or a combination) garnish
Instructions
- Preheat your oven to 400°F (200°C). Lightly butter a baking dish and place the fish fillets in a single layer. Season with salt and pepper.
- In a medium mixing bowl, combine the sliced green and black olives, halved cherry tomatoes, and thinly sliced red onion. Add lemon zest, freshly squeezed lemon juice, olive oil, and season with salt, oregano, and lemon pepper. Stir the mixture until all ingredients are well coated.
- Spoon the olive and tomato mixture evenly over the fish fillets and add lemon slices on top. Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
- Watch carefully to ensure the fish does not overcook. Use a foil tent over the baking dish for part of the cooking time to help retain moisture.
- Remove the dish from the oven and add crumbled feta. Garnish with freshly chopped parsley and dill if desired. Serve immediately.
Notes
- Fish: Tilapia or halibut can be used as a substitute for cod.
- Grape Tomatoes: Substitute with Roma or cherry tomatoes.
- Lemon Pepper: Regular black pepper with a bit of lemon zest or lemon juice is a good alternative.
Nutrition
This Mediterranean Baked Fish recipe brings fresh flavors to your table. With tangy olives, sweet cherry tomatoes, and feta, it's both healthy and delicious. Perfect for a quick dinner or entertaining guests, pair it with a salad or crusty bread for a complete meal.
Try this easy recipe and let it become a favorite in your home. Share your experience and photos in the comments below!
Important Food Safety Tips
Ensure the fish is cooked to an internal temperature of 145°F as recommended by the FDA.
- Create a clean work area.
- Wash hands after touching raw meat or seafood.
- Rinse fresh produce thoroughly.
- Do not use the same cutting board or utensils on cooked food or produce, that previously touched raw meat or seafood.
- Do not leave food sitting out at room temperature for extended periods.
- Never leave cooking food unattended.
- Use oils with a high smoking point to avoid harmful compounds.
- Always have good ventilation when using a gas stove.
See more guidelines at USDA.gov.
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