Mediterranean Baked White Fish with Tomatoes & Olives

simple Mediterranean-style fish dinner with tender white fish, juicy cherry tomatoes, briny olives, garlic, lemon, and herbs. It comes together in one baking dish and is excellent with crusty bread, rice, couscous, or a green salad.

Servings: 2
Prep: 10–15 minutes
Bake: 15–20 minutes
Total: about 30–35 minutes
Oven: 400°F / 200°C

Full Ingredients
Fish & vegetables
2 white fish fillets, about 5–6 oz / 140–170 g each
cod
haddock
halibut
sea bass
tilapia
pollock
1 cup cherry tomatoes, halved
½ cup mixed olives, pitted
½ small red onion, thinly sliced
3 garlic cloves, thinly sliced or minced
Mediterranean seasoning
2 tbsp extra-virgin olive oil
1 tbsp fresh lemon juice
½ tsp lemon zest
1 tsp dried oregano
½ tsp dried thyme
¼ tsp smoked paprika, optional
½ tsp salt, or to taste
¼ tsp freshly ground black pepper
¼ tsp red pepper flakes, optional
Finishing ingredients
1 tbsp chopped fresh parsley
1 tbsp chopped fresh basil, optional
½ lemon, cut into wedges
2 tbsp crumbled feta, optional
Full Step-by-Step Recipe
1. Preheat the oven

Preheat your oven to:

400°F / 200°C

Lightly grease a medium baking dish with a little olive oil.

2. Prepare the vegetables

Add the following to the baking dish:

1 cup halved cherry tomatoes
½ cup olives
sliced red onion
garlic.

Drizzle with 1 tbsp olive oil.

Add:

oregano
thyme
smoked paprika
red pepper flakes
a small pinch of salt
black pepper.

Toss everything together.

Important

Go easy on the salt because olives can already be quite salty.

3. Prepare the fish

Pat the fish fillets thoroughly dry with paper towels.

This helps the fish roast rather than steam.

Place the fillets on top of the tomato-olive mixture.

Brush or drizzle the fish with the remaining:

1 tbsp olive oil

Season with:

a little salt
black pepper
oregano
thyme.

Add the lemon zest and lemon juice.

4. Bake

Place the baking dish in the preheated oven.

Bake for approximately:

15–20 minutes at 400°F / 200°C

The exact time depends on the thickness of the fish.

Thin fillets may need only 12–15 minutes.

Thicker cod or halibut may require 18–22 minutes.

The fish should become opaque and separate easily into flakes when gently tested with a fork.

For food safety, fish should reach an internal temperature of 145°F / 63°C.

5. Make the Mediterranean pan juices

About halfway through cooking, carefully spoon some of the hot tomato and olive juices over the fish.

As the tomatoes cook, they release their juices and combine with:

olive oil
lemon
garlic
herbs.

This creates a light Mediterranean sauce in the bottom of the dish.

6. Finish the fish

Remove the baking dish from the oven.

Sprinkle over:

fresh parsley
fresh basil, if using
additional lemon zest
a few drops of fresh lemon juice.

For a richer Mediterranean finish, crumble 2 tbsp feta over the fish.

Drizzle with a little extra-virgin olive oil.

How to Serve

Spoon the roasted tomatoes, olives, onions, and pan juices over each fish fillet.

Excellent with:

Crusty bread

Perfect for soaking up the garlic-lemon sauce.

Rice

Plain basmati, brown rice, or lemon rice works beautifully.

Couscous

Especially good for a quick Mediterranean meal.

Potatoes

Serve with roasted baby potatoes or boiled potatoes tossed with olive oil and parsley.

Salad

Try:

cucumber
tomato
red onion
feta
parsley
lemon
olive oil.
Extra Flavor Version

For an even more flavorful dish, add:

1 tbsp capers
¼ cup dry white wine
½ tsp Dijon mustard
1 tsp honey
½ tsp cumin.

Mix the wine, mustard, honey, and remaining olive oil and pour around the fish before baking.

The result is a slightly sweet, tangy, garlicky Mediterranean sauce.

Variations
Greek-Style

Use:

Kalamata olives
feta
oregano
lemon
garlic
fresh dill.

Add cucumber and Greek salad on the side.

Italian-Style

Use:

green olives
cherry tomatoes
basil
oregano
garlic
capers.

Add a little Parmesan to the finished vegetables rather than the fish.

Spicy Mediterranean

Add:

½ tsp crushed red pepper
½ tsp smoked paprika
sliced fresh chili.
Fish & Shrimp

Add ½ lb peeled shrimp during the last 8–10 minutes of cooking.

Make sure both the shrimp and fish are fully cooked.

Storage

Cool leftovers promptly and refrigerate in an airtight container.

For best quality, eat within 2–3 days.

Reheat gently in a 300°F / 150°C oven until just warmed through.

Avoid prolonged reheating because white fish can become dry.

Frequently Asked Questions
What is the best white fish?

Cod is my first choice because it’s thick, mild, flaky, and holds together well.

Halibut and sea bass are excellent but generally more expensive.

Tilapia works well for a budget-friendly version but cooks faster.

Can I use frozen fish?

Yes.

Thaw it completely in the refrigerator first and pat it very dry before baking.

Do I need to cook the tomatoes first?

No.

The cherry tomatoes cook directly in the baking dish and release their juices while the fish cooks.

Should the olives be pitted?

Yes, preferably.

It makes the finished dish much easier to eat.

Can I use canned tomatoes?

Yes, although cherry tomatoes give the dish a fresher roasted flavor.

If using canned tomatoes, use approximately 1 cup drained diced tomatoes.

Can I add feta?

Absolutely.

Feta is especially good with Kalamata olives and lemon.

Add it after baking or during the final few minutes.

Why did my fish turn out dry?

Most likely it was overcooked.

Fish thickness varies considerably, so start checking early.

A thermometer is the most reliable way to avoid overcooking.

Why are my tomatoes watery?

That’s normal to some degree—the tomato juice becomes part of the sauce.

If you want a thicker sauce, roast the tomatoes and olives for 8–10 minutes before adding the fish.

Can I make this dairy-free?

Yes.

Simply omit the feta.

The basic recipe is naturally dairy-free.

Is it gluten-free?

Yes, provided your seasonings and other packaged ingredients are certified gluten-free if required for your dietary needs.

Is it nut-free?

Yes. The recipe contains no peanuts or tree nuts.

For someone with a serious allergy, check packaged olives, seasonings, and other ingredients for potential cross-contact.

Approximate Nutrition

Fo 2 servings, without feta and assuming 6-oz cod fillets:

Nutrient Approx. per serving
Calories 350–400 kcal
Protein 38–42 g
Carbohydrates 10–14 g
Fat 17–20 g
Saturated fat 3–4 g
Fiber 3–4 g
Sugar 5–6 g
Sodium 700–1,000 mg

The sodium varies substantially according to the type and quantity of olives and how much salt is added.

Quick Recipe Card

Mediterranean Baked White Fish

Heat oven to 400°F / 200°C.
Add 1 cup cherry tomatoes + ½ cup olives + onion + garlic to a baking dish.
Toss with olive oil, oregano, thyme, salt, pepper and red pepper flakes.
Place 2 dried white fish fillets on top.
Add lemon juice and zest.
Drizzle with olive oil.
Bake 15–20 minutes, depending on thickness.
Fish is done when opaque, flaky, and reaches 145°F / 63°C.
Finish with parsley, basil, lemon and optional feta.