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Mediterranean Baked Fish

Mediterranean baked fish with flaky white fillets roasted over tomatoes, olives, capers, and roasted red peppers. Oven-roasted in a single dish for a bright, briny, garlicky Mediterranean-style sauce.
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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: 360
Ingredients Equipment Method Notes

Ingredients
  

Fish and vegetables
  • 4 white fish fillets (cod, halibut, or sea bass, 6 oz each)
  • 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
  • 0.25 fresh parsley and lemon wedges for serving
  • 0.25 salt and pepper to taste

Equipment

  • 1 sheet pan

Method
 

Prep and start roasting
  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.
  3. Roast the vegetable mixture at 400F for 10 minutes, until the edges of the tomatoes look slightly softened.
Bake the fish and finish
  1. Season the fish fillets with salt and pepper, then nestle them into the vegetable mixture.
  2. Bake at 400F for 12 to 15 minutes more, until the fish flakes easily with a fork.
  3. Garnish with fresh parsley and serve with lemon wedges for bright, fresh flavor.

Notes

Use firm, thick fillets so they hold together during roasting; if yours are thin, start checking at 10 minutes. Store leftovers in an airtight container in the fridge for up to 3 days; reheat gently to avoid drying out. Freezing is not recommended for best texture. For a dairy-free option, this recipe already fits; to reduce alcohol, use broth instead of dry white wine.