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Mediterranean Baked Fish

Mediterranean baked fish with flaky white fillets roasted on a bed of cherry tomatoes, olives, capers, and roasted red peppers. Garlic, oregano, and a splash of dry white wine create a savory, glossy sauce as the fish bakes to fork-tender perfection.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Dish
Cuisine: Mediterranean
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

White fish fillets
  • 4 white fish fillets cod, halibut, or sea bass, 6 oz each
Cherry tomato-olive-caper topping
  • 2 cup cherry tomatoes halved
  • 0.5 cup Kalamata olives pitted and halved
  • 3 tbsp capers
  • 0.5 cup jarred roasted red peppers sliced
  • 6 garlic thinly sliced
  • 0.25 cup dry white wine or broth
  • 3 tbsp olive oil
  • 1 tsp dried oregano
  • 0.25 tsp red pepper flakes
  • salt to taste
  • pepper to taste
Serving
  • fresh parsley for serving
  • lemon wedges for serving

Equipment

  • 1 sheet pan

Method
 

Preheat and prep
  1. Preheat oven to 400F and grease a 9x13 baking dish.
  2. Combine cherry tomatoes, olives, capers, roasted red peppers, garlic, wine, olive oil, oregano, and red pepper flakes in the baking dish.
Roast vegetables
  1. Roast the vegetable mixture at 400F for 10 minutes until the tomatoes look slightly softened.
Bake the fish
  1. Season the fish fillets with salt and pepper, then nestle them into the hot vegetable mixture.
  2. Bake at 400F for 12-15 minutes until the fish flakes easily with a fork.
Serve
  1. Garnish with fresh parsley and serve with lemon wedges.

Notes

For best texture, choose fillets around 1-inch thick so they bake in the same 12–15 minute window; if thinner, start checking at 10 minutes. Refrigerate leftovers in a sealed container up to 3 days. Freezing is not recommended because the fish can turn dry after thawing. For a dairy-free option, this recipe already fits; to make it gluten-free, use broth labeled gluten-free.