Mediterranean Flavor in Every Bite

This Mediterranean Baked White Fish with Tomatoes & Olives is a simple, wholesome dinner packed with fresh Mediterranean flavors. Tender white fish is baked with juicy cherry tomatoes, savory Kalamata olives, garlic, red onion, oregano, and a bright touch of lemon. The combination creates a delicious sauce that keeps the fish moist and flavorful.

This recipe is perfect for busy weeknights because everything comes together in one baking dish with minimal preparation. The fish cooks until perfectly tender while the tomatoes become juicy and slightly caramelized, allowing all the flavors to blend beautifully.

Serve it with a fresh Greek salad, roasted vegetables, cauliflower rice, or warm whole-grain bread. Light, protein-rich, and full of colorful ingredients, this Mediterranean-inspired dish is an easy way to bring a restaurant-quality meal to your dinner table.

Mediterranean Baked White Fish with Tomatoes & Olives 🐟🍅

A bright, flavorful Mediterranean-inspired fish dish made with tender white fish, juicy tomatoes, briny olives, garlic, herbs, and fresh lemon. It’s simple enough for a weeknight dinner but elegant enough to serve to guests.

Ingredients

  • 4 white fish fillets (cod, haddock, tilapia, or halibut), about 5–6 oz each
  • 2 cups cherry tomatoes, halved
  • ½ cup Kalamata olives, pitted
  • ½ small red onion, thinly sliced
  • 4 garlic cloves, minced
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 teaspoon dried oregano
  • ½ teaspoon dried thyme
  • ½ teaspoon paprika
  • ¼ teaspoon red pepper flakes, optional
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons fresh parsley, chopped
  • Lemon wedges, for serving

Instructions

  1. Preheat the oven:
    Preheat your oven to 400°F (200°C). Lightly grease a baking dish with a little olive oil.
  2. Prepare the vegetables:
    Add the cherry tomatoes, Kalamata olives, red onion, and minced garlic to the baking dish. Drizzle with 1 tablespoon olive oil and sprinkle with oregano, thyme, paprika, red pepper flakes, a pinch of salt, and black pepper. Toss everything together.
  3. Season the fish:
    Pat the fish fillets dry with paper towels. Place them over the tomato and olive mixture. Drizzle the fish with the remaining olive oil and lemon juice. Sprinkle with lemon zest, salt, and black pepper.
  4. Bake:
    Bake uncovered for approximately 15–20 minutes, depending on the thickness of the fillets. The fish should be opaque and flake easily with a fork. For food safety, fish should reach 145°F (63°C) in the thickest part.
  5. Finish the dish:
    Remove from the oven and let it rest for 2–3 minutes. Sprinkle generously with fresh parsley and serve with lemon wedges.

Serving Suggestions

This Mediterranean baked fish pairs beautifully with roasted vegetables, steamed green beans, cauliflower rice, quinoa, or a simple Greek salad. For a more traditional Mediterranean-style meal, serve it with warm whole-grain pita or crusty bread to soak up the flavorful tomato and olive juices.

Tips for the Best Results

Choose firm white fish fillets of similar thickness so they cook evenly. Cod and haddock are particularly good choices because they remain tender while absorbing the flavors of the garlic, tomatoes, olives, herbs, and lemon. Avoid overbaking, as white fish can become dry when cooked too long.

For extra Mediterranean flavor, you can add crumbled feta cheese, capers, fresh basil, or a handful of spinach during the final few minutes of baking.

Nutrition Estimate

Per serving, based on 4 servings: approximately 300 calories, 35 g protein, 10 g carbohydrates, 13 g fat, and 3 g fiber. Nutrition will vary depending on the type of fish and exact ingredients used.