Mediterranean Baked Fish with Tomatoes is a simple and fresh dish full of bright flavors. It features tender white fish fillets baked in a juicy mix of ripe tomatoes, garlic, olives, and herbs. The tomatoes soften and blend with the herbs, creating a delicious sauce that keeps the fish moist and flavorful.
I love making this dish when I want something light but satisfying. The mix of tomatoes and olives gives it a little tang and saltiness that makes each bite interesting. It’s one of those meals that feels healthy without feeling boring, and the best part is how easy it comes together in one pan.
My favorite way to enjoy this dish is with a side of crusty bread or simple roasted veggies to soak up all the juices. It also feels like a dinner that invites conversation, reminding me of warm Mediterranean evenings and shared meals with family or friends. Simple, tasty, and fresh—this baked fish is definitely a keeper in my recipe box.
Key Ingredients & Substitutions
White Fish Fillets: Cod, halibut, or sea bass work great here. These fish have a firm texture that holds up well when baked. If you prefer a milder flavor, tilapia or haddock are good options too.
Tomatoes: Cherry tomatoes add sweetness and juiciness. If you can’t find them, use plum or vine-ripened tomatoes, just slice them a bit thinner.
Olives & Capers: Green olives add a nice salty punch, and capers bring a briny kick. If you don’t have capers, a splash of lemon or a bit of chopped pickles can work in a pinch.
Spices & Herbs: Oregano and smoked paprika give warm, earthy notes. If smoked paprika is unavailable, regular paprika or a pinch of cumin adds flavor, while fresh parsley brightens the dish at the end.
How Can I Bake Fish Without It Drying Out?
Baked fish can easily dry out, but here’s how to keep it tender and moist:
- Coat the fish with olive oil and seasonings before baking – this creates a protective layer.
- Arrange fish on top of juicy tomatoes that release steam and moisture while cooking.
- Keep the baking time short, around 15-20 minutes for 6-8 oz fillets. Check the fish at 15 minutes for doneness.
- Look for the fish to become opaque and flake easily with a fork, signaling it’s cooked through but still moist.
- Adding lemon juice after baking adds freshness without drying the fish.
Equipment You’ll Need
- Baking dish – I suggest a shallow, large dish to hold all the ingredients and allow even baking.
- Measuring spoons and cups – for precise seasoning and oil amount.
- Knife and cutting board – for chopping garlic, herbs, and slicing tomatoes.
- Cooking spoon or spatula – to toss ingredients and serve.
- Lemon squeezer – helps release juice easily without seeds.
Flavor Variations & Add-Ins
- Use cherry, grape, or heirloom tomatoes for different flavors or colors.
- Swap olives for roasted red peppers or artichoke hearts for a different texture.
- Add slices of lemon or a splash of white wine before baking for extra acidity and flavor.
- Sprinkle with crumbled feta or goat cheese after baking for a creamy finish.
How to Make Mediterranean Baked Fish with Tomatoes
Ingredients You’ll Need:
For The Dish:
- 2 white fish fillets (such as cod, halibut, or sea bass), about 6-8 oz each
- 2 cups cherry tomatoes or medium tomatoes, sliced in half
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1/4 cup green olives, pitted and sliced
- 1 tablespoon capers, drained
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (optional, for mild heat)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
- Juice of half a lemon
How Much Time Will You Need?
This Mediterranean baked fish takes about 10 minutes of prep time and 15-20 minutes to bake. So, in just around 30 minutes, you’ll have a flavorful, fresh, and healthy meal ready to serve!
Step-by-Step Instructions:
1. Preheat and Prepare Tomatoes Mixture:
Start by preheating your oven to 400°F (200°C). In a baking dish, gently toss the halved tomatoes with minced garlic, sliced olives, capers, olive oil, oregano, smoked paprika, red pepper flakes if using, and a pinch of salt and pepper. This mix will create a flavorful base for your fish.
2. Add the Fish and Season Well:
Place the fish fillets on top of the tomato mixture. Sprinkle them with salt, black pepper, and a light dusting of smoked paprika. For extra flavor and moistness, spoon some of the tomato and olive sauce over the fish.
3. Bake Until Tender and Juicy:
Put the baking dish uncovered into the hot oven. Bake for about 15-20 minutes, or until the fish turns opaque and flakes easily with a fork. The tomatoes should be soft and juicy by this time, blending into a delicious sauce.
4. Finish and Serve:
When your fish is baked perfectly, take the dish out of the oven. Squeeze fresh lemon juice over the fish and sprinkle with chopped parsley for a bright, fresh burst of flavor. Serve immediately with crusty bread or a simple side salad to enjoy every last bit of the tasty juices.
Can I Use Frozen Fish Fillets for This Recipe?
Yes! Just make sure to fully thaw the fish in the refrigerator overnight before baking. Pat dry with paper towels to remove excess moisture, which helps the fish bake evenly and prevents sogginess.
What Can I Substitute for Green Olives and Capers?
If you don’t have green olives or capers, try using chopped roasted red peppers or artichoke hearts for a different but tasty Mediterranean flavor. A small splash of lemon juice can also add some brightness.
How Should I Store Leftovers?
Store any leftover fish and tomato sauce in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to avoid overcooking the fish and drying it out.
Can I Add Other Vegetables to This Dish?
Absolutely! Sliced zucchini, bell peppers, or thinly sliced red onions work well baked alongside the tomatoes and fish. Just toss them in with the tomato mixture before baking for extra flavor and nutrition.