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.
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Baked Mediterranean Fish
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What you need:

  • 2 lbs cod (or other thick, sturdy white fish, 4 filets)
  • 1 tbsp olive oil
  • 1 small onion, sliced thin
  • 4 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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Step 1 Preheat the oven to 400 degrees. Pat the fish dry with paper towels. Season well on both sides with salt and pepper.
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Step 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.
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Step 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.
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Step 4 Stir in the spinach, black olives, and capers. Taste and season as needed.
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Step 5 Nestle the fish into the tomato sauce. Do not cover the fish with the sauce. Option 1: Place in the oven covered and cook for 8-12 minutes until the fish is flaky and cooked through. Option 2: This fish can also be cooked right on the stovetop. Simply cover the fish and simmer for 8-12 minutes until the fish is cooked through and flaky.
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We hope you enjoy this delicious Baked Mediterranean Fish recipe.
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