Baked Mediterranean Fish

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Baked Mediterranean Fish is quick, easy to make, and packed with incredible flavor. Made with wholesome ingredients like cod and fresh herbs in a mouth-watering tomato sauce, this 30-minute meal is guaranteed to be the star of any weeknight dinner.

287 CALORIES11g CARBS5g FAT49g PROTEIN
3 Comments

Mediterranean Baked Fish is quick, easy to make, and packed with incredible flavor. Made with wholesome ingredients like cod and fresh herbs in a mouth-watering tomato sauce, this 30-minute meal is guaranteed to be the star of any weeknight dinner.

This easy Mediterranean Fish could seriously rival any restaurant’s top fish dish. It’s bursting with savory Mediterranean flavors like olives, garlic, capers, and tomatoes. It's a light and healthy meal that is anything but boring.

This delicious healthy recipe has quickly become one of my go-to dishes for busy weeknight dinners. It’s beyond easy to make and comes together in under 30 minutes. I love pairing this Mediterranean fish with some quickly Sauteed Cauliflower or this Mediterranean Salad.

For more of these tasty flavors, also try this Slow Cooker Meditterean Chicken or Grilled Mediterranean Pork Tenderloin.

Mediterranean baked in a skillet with tomatoes, spinach, black olives, capers, and parsley.

Key Ingredients and Easy Swaps

To make this healthy and delicious Mediterranean fish, you will need the following key ingredients:

  • Cod filets: I love cod because it is one of the easiest (and as mentioned, most affordable!) fish to cook with. It has a mild, milky flavor that tastes great with our Mediterranean spice rub. However, if you don’t have any cod on hand, you can swap it for similar fish like haddock, halibut, snapper, or almost any white fish fillet.
  • Garlic and onion. Fresh garlic and onion add a delicious flavor base for this Mediterranean Baked fish! Any type of onion works fine, including red onions and sweet onions.
  • Tomatoes. Canned diced tomatoes make up the base of our flavorful tomato sauce. I always recommend San Marzano for its superior quality, but any kind you like will work.
  • Capers. I absolutely love adding capers to Mediterranean dishes. They add a briny flavor that beautifully complements the rich and savory flavors.
  • Black olives: For Meditteranean-inspired dishes, I like to use Kalamata olives. Any black or green olives work. Castelvetrano olives are also really delicious.
  • Olive oil. Feel free to swap this out for another high-temp cooking oil like avocado oil if needed.
  • Spices. I like to use a combination of oregano, dried thyme, red pepper flakes, salt, and pepper. However, feel free to add or take away as you deem fit, based on your flavor preferences.
  • Fresh herbs. In my opinion, there’s no better way to top off this dish than with some fresh herbs. These add a gorgeous pop of color and tons of flavor! My top choices for this dish are fresh basil or parsley.

Recipe Tips and Tricks

Here are some of my top tips and tricks to help you make this dish really shine:

  • Before you add your fish to the pan, make sure you pat it dry with paper towels. This is essential for getting your spices to stick. Then, season the fillets with salt and pepper.
  • You will know the fish is done cooking when it becomes flaky (you should be able to flake it with a fork) and opaque. This usually takes about 8-12 minutes total.
  • Remember that fish cooks quickly! Don’t be afraid to check to see if it’s done before time is up, especially if you have a high-power oven. Use your best judgment and pull the fish out once it begins to flake easily!
  • If you don’t have any capers on hand, a generous handful of green olives make for a delicious substitute.
  • Fish and cheese usually doesn't work, but don't be afraid to finish this dish with some crumbled feta cheese.
  • To brighten up the dish, finish it with some fresh lemon juice or lemon zest. Fish and lemon always work.

Cast iron skillet with Mediterranean white fish with tomatoes, olives, capers, garlic, spinach, and fresh parsley.

How to Serve Mediterranean Baked Fish

If you’re looking for an easy and delicious protein source to add to your busy weeknight dinners, fish is a great option! To help you prepare the best healthy dinner, here are some of my favorite dishes to serve with Mediterranean fish:

  • Pasta. Baked fish and pasta go hand in hand! You’ve already got the fish and a stellar sauce to go along with it, so add some pasta to the mix for the ultimate cozy dish.
  • Grains. Another delicious way to create a healthy and balanced meal is to serve this Mediterranean fish alongside your favorite grain bowl. Some of my top choices include brown rice, quinoa, and cauliflower rice.
  • Veggies. Your favorite roasted (or grilled!) vegetables are the perfect compliment to this flavorful dish. If you need some inspiration, I recommend Crispy Baked Broccoli or Balsamic Brussels Sprouts.
  • Salads. For a lighter option, use this Mediterranean fish to top off your favorite green salads. Personally, I love using it to top off this Easy Lentil Salad.

How to Store Leftover Fish

Believe it or not, this dish actually stores really well. If you want quick and easy lunches for the next few days, I recommend whipping up a few extra filets.

To store your leftovers, simply allow them to cool and then seal them in an airtight storage container. Then, store your fish in one of two ways:

  • In the fridge for up to 2-3 days.
  • In the freezer for up to 2-3 months. Defrost overnight in the fridge and reheat over low heat in a skillet.

Frequently Asked Questions

Below are some of the most frequently asked questions about this healthy recipe:

This dish can be made with any flaky white fish. If you don’t have any cod on hand, try using a similar fish like haddock, striped bass, mahi mahi, halibut, tilapia, or snapper. You could also use salmon.

Absolutely! Low in calories and packed with nutrients and healthy fats, cod is an exceptionally healthy source of protein. By pairing the fish with a simple homemade tomato sauce, this dish is a perfectly healthy addition to any diet.

Of course! I try to stick to fresh fish when I can, but you can absolutely use frozen fish if that’s what you have at home. To thaw, leave it in the fridge overnight or seal it in an airtight bag and let it sit in a bowl of cool water for about an hour.

White fish with Mediterranean sauce in a white bowl with fresh parsley, olives, and capers.
The Recipe
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Baked Mediterranean Fish

PREP TIME: 5 Min
COOK TIME: 30 Min
TOTAL TIME: 35 Min
3 Comments
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Ingredients

USMETRICS
  • 2 lbs cod (or other thick, sturdy white fish, 4 filets)
  • 1 tbsp olive oil
  • 1 U small onion, sliced thin
  • 4 U garlic cloves, diced
  • 1/2 tsp oregano
  • 1/2 tsp dried thyme
  • 1/8 tsp red pepper flakes
  • 28 oz canned diced tomatoes with juice (San Marzano is best)
  • 4 cups fresh baby spinach
  • 1/4 cup black olives, pitted and halved
  • 2 tbsp capers, drained (optional)
  • 2 tbsp fresh parsley (or basil for serving)
  • Salt and pepper

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Instructions

(Hide Photos)
1

Pat the fish dry with paper towels. Season well on both sides with salt and pepper.

Fish fillets being patted with a paper towel.
2

Heat the olive oil over medium-high heat in a large heavy skillet. Add the onion and cook for 4-5 minutes until beginning to soften. Add the garlic, oregano, thyme, and red pepper flakes. Cook for 30-60 seconds until fragrant.

Onion slices, garlic, oregano, thyme, and red pepper flakes in a skillet.
3

Add the diced tomatoes. Stir and bring to a simmer. Reduce heat to medium low. Cook for 10-15 minutes to deepen the flavors.

Tomatoes simmering in a skillet with spices and onions.
4

Stir in the spinach, black olives, and capers. Taste and season as needed.

Spinach, black olives, and capers being stirred into tomato sauce.
5

Nestle the fish into the tomato sauce. Do not cover the fish with the sauce. Cover and cook for 8-12 minutes until the fish is cooked through and flaky.

Cod fillets in a skillet with a Mediterranean tomato sauce.
Nutritional Facts
Serving Size: 8 oz fish
Amount Per Serving
Calories 287
Calories from Fat 40
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
3%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 138mg
0%
Sodium 716mg
31%
Total Carbohydrate 11g
3%
Dietary Fiber 3g
14%
Sugars 5g
Protein 49g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the authorMeet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
3 Comments
On Baked Mediterranean Fish
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Jane Mensheviks
May 13, 2022 - 12:31
Add a Rating:
5
Yum! Can I use any white fish? Husband not a fan of tilapia.
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Sheryl
May 18, 2022 - 03:33
The recipe calls for cod.
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May 16, 2022 - 12:04
Sure! Any white fish will work. Usually I use cod or haddock.
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