This Easy Mediterranean Baked Fish is a light, healthy, and flavour-packed meal featuring tender white fish baked with juicy cherry tomatoes, briny Kalamata olives, garlic, herbs, and a splash of fresh lemon juice. It’s perfect for busy weeknights yet elegant enough for entertaining.

Prep Time: 10 minutes
Cook Time: 18–22 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

4 white fish fillets (cod, halibut, tilapia, or haddock), about 150–180 g each
2 tablespoons olive oil
Salt, to taste
Freshly ground black pepper, to taste
1 teaspoon paprika
1 teaspoon dried oregano
2 cloves garlic, minced
1 cup cherry tomatoes, halved
¼ cup Kalamata olives, sliced
1 tablespoon capers (optional)
½ small red onion, thinly sliced (optional)
1 lemon (half sliced, half juiced)
2 tablespoons chopped fresh parsley
2 tablespoons crumbled feta cheese (optional)

Instructions

Step 1: Preheat the Oven

Preheat your oven to 200°C (400°F).

Lightly grease a baking dish or line it with parchment paper.

Step 2: Season the Fish

Pat the fish dry with paper towels.

Rub both sides with olive oil.

Season with:

Salt
Black pepper
Paprika
Dried oregano

Place the fillets in a single layer in the prepared baking dish.

Step 3: Add the Mediterranean Topping

Scatter over the fish:

Cherry tomatoes
Kalamata olives
Garlic
Red onion (if using)
Capers (if using)

Arrange lemon slices around and on top of the fish.

Drizzle with the remaining olive oil and squeeze the juice from half the lemon over everything.

Step 4: Bake

Bake for 18–22 minutes, depending on the thickness of the fillets.

The fish is done when it:

Flakes easily with a fork
Is opaque throughout
Reaches an internal temperature of 63°C (145°F)

Step 5: Garnish and Serve

Sprinkle with:

Fresh parsley
Crumbled feta (optional)

Serve immediately with extra lemon wedges.

Serving Suggestions

This dish pairs beautifully with:

Lemon herb rice
Quinoa
Couscous
Roasted baby potatoes
Garlic green beans
Steamed asparagus
Greek salad
Warm crusty bread

Tips for Success

Pat the fish dry before seasoning to help the spices adhere.
Avoid overbaking, as white fish can become dry.
Fresh lemon juice brightens the flavours just before serving.
Use ripe cherry tomatoes for the sweetest flavour.
Add a pinch of red pepper flakes if you enjoy a little heat.

Variations

Greek Style

Add feta cheese, artichoke hearts, and fresh dill.

Italian Style

Use basil, Parmesan, and diced zucchini.

Spicy Mediterranean

Add chilli flakes or sliced fresh chilli peppers.

Low-Carb

Serve over cauliflower rice or sautéed spinach.

Dairy-Free

Simply omit the feta cheese.

Storage

Refrigerator:
Store leftovers in an airtight container for up to 2 days.

Freezer:
Freeze cooked fish for up to 2 months. Thaw overnight in the refrigerator before reheating.

Reheating

Oven: 160°C (325°F) for 10–12 minutes
Microwave: Heat gently in 30-second intervals until warmed through
Air Fryer: 160°C (325°F) for 4–5 minutes

Nutrition Information (Per Serving, Approximate)

Calories: 260
Protein: 33 g
Fat: 12 g
Carbohydrates: 5 g
Fibre: 2 g
Sugar: 3 g
Sodium: 380 mg

Nutrition values will vary depending on the type of fish and optional ingredients used.

Allergen Information

Contains:

✅ Fish

Optional Allergens:

Milk (if using feta cheese)

Does Not Contain:

Peanuts
Tree nuts
Eggs
Wheat/Gluten (ensure any optional seasonings are gluten-free)
Soy
Shellfish

Nut Information:

This recipe is naturally peanut- and tree nut-free. If cooking for someone with a severe nut allergy, verify that packaged ingredients such as olives, seasonings, and feta cheese are processed in nut-free facilities if cross-contact is a concern.

Frequently Asked Questions (Q&A)

Q: What is the best fish for this recipe?
A: Firm white fish such as cod, halibut, haddock, tilapia, or sea bass works best because it holds its shape well during baking.

Q: Can I use frozen fish?
A: Yes. Thaw the fish completely and pat it dry before seasoning and baking to prevent excess moisture.

Q: How do I know when the fish is done?
A: The flesh should be opaque, flake easily with a fork, and reach an internal temperature of 63°C (145°F).

Q: Can I prepare this ahead of time?
A: Yes. Assemble the fish with the vegetables and seasonings up to 8 hours ahead, cover, and refrigerate. Bake just before serving.

Q: Can I grill instead of bake?
A: Absolutely. Grill the fish over medium heat for about 4–6 minutes per side, adding the tomato and olive mixture in a grill basket or foil packet.

Q: What wine pairs well with this dish?
A: A crisp dry white wine such as Sauvignon Blanc, Pinot Grigio, or Albariño complements the Mediterranean flavours beautifully.

Q: Is this recipe suitable for a low-carb diet?
A: Yes. It’s naturally low in carbohydrates and pairs well with vegetables or cauliflower rice for a complete low-carb meal.

Easy Mediterranean Baked Fish

Ingredients