Mediterranean Baked Fish
Recipe Tested & Approved by Mia Hartwell
Every recipe is developed, cooked, and tested by Mia in a real home kitchen using everyday ingredients to ensure reliable, repeatable results.
White fish baked with cherry tomatoes, olives, garlic, and herbs in olive oil. A bright, wholesome one-pan dinner inspired by the flavors of the Mediterranean.
By Mia HartwellUpdated September 10, 2025
Developed using tested cooking methods — cook to the temperatures given and adjust times to your equipment.
Why you'll love this recipe
- A bright, wholesome one-pan fish dinner
- 33g of protein and only 8g of carbs per serving
- Cherry tomatoes, olives, and lemon
- Naturally gluten-free and low-carb
Mediterranean Baked Fish
32 min totalServes 4
Nutrition (per serving)
Values are estimates. See our disclaimer for details.
- Calories
- 300kcal
- Protein
- 33g
- Carbs
- 8g
- Fat
- 15g
- Fiber
- 2g
- Sugar
- 4g
Step-by-Step Instructions
- 1
Preheat the oven to 400°F (205°C). Pat the fish dry and place in a baking dish.
- 2
Scatter the cherry tomatoes, olives, and garlic around the fish.
- 3
Whisk the olive oil, lemon juice and zest, oregano, salt, and pepper, and pour over everything.
- 4
Bake 18 to 22 minutes, until the tomatoes burst and the fish is opaque and flakes easily, reaching 145°F (63°C).
- 5
Scatter with fresh parsley and serve with the pan juices.
Pro Tips for the Best Results
- Use a sturdy white fish so it holds together as it bakes.
- Bursting cherry tomatoes create a light, savory pan sauce.
- Olives are salty, so go easy on added salt.
- Cook just to 145°F (63°C) so the fish stays tender.
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How to Cook Mediterranean Baked Fish
New to this dish? Follow along with the detailed guide below — we break down each stage so you get perfect results the very first time.
Build the Mediterranean base
Surround the fish with cherry tomatoes, olives, and garlic, then pour over a bright lemon-oregano olive oil. As the tomatoes burst, they form a light, savory pan sauce.
Bake gently
Bake at a moderate heat just until the fish turns opaque and flakes at 145°F (63°C). White fish is lean and overcooks quickly, so check the thickest part.
Finish fresh
A shower of fresh parsley and the lemony pan juices tie it all together. Serve over couscous or rice to catch every drop.
Storage & Make-Ahead
Refrigerate leftovers in an airtight container for up to 2 days. Fish is best fresh. Reheat gently to avoid overcooking.
Serving Suggestions
This mediterranean baked fish pairs beautifully with a crisp green salad, crusty bread, or your favorite grain. Add a simple side of roasted vegetables for a complete, satisfying dinner the whole family will enjoy.
Frequently Asked Questions
What fish works best?+
Cod, halibut, sea bass, or any firm white fish. Adjust the time for thickness.
Can I add feta?+
Yes. Crumble feta over the top in the last few minutes for a tangy, creamy finish.
What should I serve it over?+
Couscous, rice, orzo, or warm bread to soak up the lemony juices.
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