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Mediterranean Baked Fish

Mediterranean baked fish with flaky white fillets nestled over blistered cherry tomatoes, olives, capers, and roasted red peppers. Oven-roasted at 400°F with a garlic-wine/ broth base for savory, briny flavor.
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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)
Vegetables and briny mix
  • 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 cloves garlic, thinly sliced
Flavor base
  • 0.25 cup dry white wine or broth
  • 3 tbsp olive oil
  • 1 tsp dried oregano
  • 0.25 tsp red pepper flakes
Seasoning and serving
  • 0.25 tsp salt and pepper to taste
  • 0.25 cup fresh parsley and lemon wedges for serving

Equipment

  • 1 sheet pan

Method
 

Prep and roast the vegetable mixture
  1. Preheat the oven to 400°F, then grease a 9x13 baking dish. This prevents sticking and helps the vegetables roast evenly.
  2. Combine cherry tomatoes, Kalamata olives, capers, roasted red peppers, garlic, dry white wine or broth, olive oil, dried oregano, and red pepper flakes in the baking dish. Spread into an even layer so everything cooks at the same pace.
  3. Roast the vegetable mixture for 10 minutes at 400°F, until the tomatoes begin to blister. You should see the edges of the peppers and tomatoes caramelize slightly.
Bake the fish and finish
  1. Season the white fish fillets with salt and pepper to taste, then nestle them into the roasted vegetable mixture. Keep the fillets partly surrounded by the pan juices.
  2. Bake for 12 to 15 minutes at 400°F until the fish flakes easily with a fork. The fish should look opaque in the thickest part.
  3. Garnish with fresh parsley and serve with lemon wedges. Finish with a squeeze of lemon just before eating.

Notes

For best texture, don’t overbake—start checking at 12 minutes so the fillets stay tender. Store leftovers covered in the refrigerator for up to 3 days; reheat gently in a 300°F oven until warmed through. Freezing is not recommended because white fish can turn dry. Dietary swap: use skinless salmon fillets for a richer flavor while keeping the same bake time range.