I usually write about Mediterranean White Fish, and my Buttery Garlic Fried Chicken is an unexpected riff that invites you to see how butter and garlic can reshape a classic.

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I love how this Mediterranean baked fish makes a plain night feel like a small adventure. I layer flavors slowly, letting garlic mellow and Kalamata olives give little briny surprises, and the whole dish brightens up the table.

It sort of steals the best parts from meals I’ve seen in Le Creuset Fish Baker Recipes, and sometimes it even reminds me of Mediterranean Baked Fish With Artichokes And Olives though simpler. There is a tiny trick I use that almost feels like cheating, and once you try it youll be hooked, reaching for this dish when you need something that actually excites.

Ingredients

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Lean protein, low carbs, it’s rich in omega 3s, mild savory base.
Heart healthy fats, adds silky richness and a subtle fruity note.
Adds pungent warmth, may boost immune health, almost no calories.
Sweet and tangy, provide vitamin C and fiber, bright color.
Salty, briny bite, source of healthy fat and antioxidants.
Tiny bursts of tangy salt, low calories, punchy Mediterranean flavor.
Crumbly, tangy, adds creaminess and sodium, some protein present.
Bright acidic lift, vitamin C, cuts richness with fresh sourness.
Sweet and sharp crunch, adds fiber, mild sugar, good raw or roasted.
Optional crisp topping, small carbs, adds texture and golden crunch.

Ingredient Quantities

1 1/2 lb firm white fish fillets (cod, halibut or sea bass)

3 tbsp extra virgin olive oil

3 cloves garlic minced

1 pint cherry tomatoes halved

1/3 cup pitted Kalamata olives halved

2 tbsp capers rinsed

1 small red onion thinly sliced

1/4 cup dry white wine or low sodium chicken broth

Juice of 1 lemon plus 4 lemon slices

1/4 cup crumbled feta cheese optional

2 tbsp fresh parsley chopped

1 tbsp fresh oregano or 1 tsp dried oregano

1/4 tsp crushed red pepper flakes optional

Salt and freshly ground black pepper to taste

2 tbsp panko breadcrumbs optional for a light topping

How to Make this

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1. Preheat oven to 400F (200C). Pat the fish fillets dry with paper towels, season both sides with salt, pepper, the oregano (fresh or dried), and the crushed red pepper flakes if you want heat; set aside and let sit while you make the sauce.

2. Heat 2 tbsp extra virgin olive oil in a skillet over medium heat. Add the minced garlic and sliced red onion, cook 1 to 2 minutes until fragrant and the onion just starts to soften, but dont let the garlic burn.

3. Add the halved cherry tomatoes, halved Kalamata olives and rinsed capers to the skillet. Cook, stirring occasionally, until the tomatoes start to soften and release juices, about 3 to 4 minutes.

4. Pour in the 1/4 cup dry white wine or low sodium chicken broth and the juice of 1 lemon. Scrape up any browned bits, let the liquid reduce for 1 to 2 minutes so the flavors concentrate.

5. Stir in about half the chopped parsley and the remaining oregano if using fresh, taste and adjust salt and pepper. If you rinsed the capers they should be fine, but remember they add saltiness so season lightly.

6. Lightly oil a baking dish with the remaining 1 tbsp olive oil. Arrange the fish fillets in the dish and spoon the tomato, olive and caper mixture evenly over and around the fish. Tuck the 4 lemon slices over and around the fillets.

7. If using feta, sprinkle the 1/4 cup crumbled feta over the top. For a light crunchy topping mix the 2 tbsp panko breadcrumbs with a drizzle of olive oil and scatter over the fish. For extra browning you can place under the broiler 1 to 2 minutes at the end, but watch it close.

8. Bake uncovered for about 10 to 15 minutes depending on thickness, until the fish is opaque and flakes easily with a fork. A good rule is about 10 minutes per inch of thickness.

9. Remove from oven, squeeze any remaining lemon over the fish, let rest a minute or two. Sprinkle the remaining chopped parsley on top and serve with the pan juices spooned over. Dont overcook the fish or it gets dry.

Equipment Needed

1. Oven (preheat to 400F / 200C)
2. Large oven-safe skillet or 9×13 baking dish
3. Cutting board
4. Sharp chef knife
5. Measuring spoons plus a 1/4 cup measuring cup
6. Silicone spatula or wooden spoon for stirring and spooning the sauce
7. Small fine mesh strainer for rinsing capers and draining olives
8. Paper towels and tongs or a slotted spatula to handle the fillets
9. Citrus juicer or fork to extract lemon juice (optional but handy)

FAQ

Q: How do I pick the best fish for this recipe? A: Go for a firm white fish like cod, halibut or sea bass, about 1 to 1 1/2 inch thick so it cooks evenly. Fresh is best but frozen works if thawed fully and patted dry. If you only find thin fillets, bake a little less time or fold them so they stay moist.

Q: What temperature and how long should I bake it? A: Bake at 400°F (200°C). Time is about 12 to 18 minutes depending on thickness, until the fish is opaque and flakes with a fork. Internal temp should reach 145°F if you use a thermometer. Dont overcook it, it keeps cooking a minute or two after you take it out.

Q: Can I make parts of this ahead of time? A: Yes. You can make the tomato-olive-caper sauce a day ahead, refrigerate, then pour over fish before baking. Assembled but uncooked fish can sit in fridge up to 24 hours. Cooked leftovers keep 3 to 4 days in the fridge, reheat gently so it doesnt dry out.

Q: I dont want to use wine what can I substitute? A: Low sodium chicken broth works great, or use a splash of white grape juice with a teaspoon of white wine vinegar for brightness. Plain water plus extra lemon juice also does the job in a pinch.

Q: How do I get the optional panko topping crispy without burning the fish? A: Toss panko with a little olive oil and toast it in a skillet first for extra crunch, or sprinkle on in the last 3 to 5 minutes of baking. If you want more color, slide under the broiler for 1 to 2 minutes but watch it closely so it doesnt burn.

Q: Any tips for making this gluten free or dairy free? A: Use gluten free panko or omit breadcrumbs. Skip the feta or use a dairy free crumbled cheese. To cut sodium, rinse the capers and Kalamata olives and taste before adding extra salt.

Mediterranean Baked Fish Recipe Substitutions and Variations

Firm white fish fillets: swap for skinless salmon or trout (richer flavor), large shrimp (cook much faster), or extra-firm tofu for a vegetarian option — adjust cooking time accordingly.
Extra virgin olive oil: use avocado oil, light olive oil, or melted butter for a silkier finish; or a neutral oil like grapeseed if you want a cleaner taste.
Cherry tomatoes: canned diced tomatoes (drained), halved grape tomatoes, or rehydrated sun-dried tomatoes for a deeper, sweeter note.
Feta cheese / panko topping: replace feta with goat cheese, ricotta salata, or omit for dairy-free; for the panko try crushed pita chips, ground almonds, or toasted oats for crunch.

Pro Tips

– Use an instant-read thermometer instead of guessing. For moist flaky fish pull it from the oven around 130 to 135 F and let carryover finish it, but if you’re worried about food safety aim for 145 F. This way you avoid that dry, rubbery texture.

– Be stingy with added salt. Capers and Kalamatas are already salty so rinse capers, taste the sauce before salting, and use low sodium broth or skip the extra salt until the end.

– For more flavor, give the tomatoes and onions a quick blast of high heat so they caramelize a bit, or sear the fillets 30 to 60 seconds skin or surface side in a hot pan first for a little browning, then finish in the oven. Adds depth without extra fuss.

– Make the panko sparkle: toss crumbs with a little olive oil, lemon zest and grated Parmesan so they brown evenly and taste bright. Add them at the very end and keep an eye under the broiler, 1 to 2 minutes is plenty.

Mediterranean Baked Fish Recipe

Recipe by Nikoli Athen

0.0 from 0 votes

I usually write about Mediterranean White Fish, and my Buttery Garlic Fried Chicken is an unexpected riff that invites you to see how butter and garlic can reshape a classic.

Servings

servings

Calories

330

kcal

Equipment: 1. Oven (preheat to 400F / 200C)
2. Large oven-safe skillet or 9×13 baking dish
3. Cutting board
4. Sharp chef knife
5. Measuring spoons plus a 1/4 cup measuring cup
6. Silicone spatula or wooden spoon for stirring and spooning the sauce
7. Small fine mesh strainer for rinsing capers and draining olives
8. Paper towels and tongs or a slotted spatula to handle the fillets
9. Citrus juicer or fork to extract lemon juice (optional but handy)

Ingredients

1 1/2 lb firm white fish fillets (cod, halibut or sea bass)
3 tbsp extra virgin olive oil
3 cloves garlic minced
1 pint cherry tomatoes halved
1/3 cup pitted Kalamata olives halved
2 tbsp capers rinsed
1 small red onion thinly sliced
1/4 cup dry white wine or low sodium chicken broth
Juice of 1 lemon plus 4 lemon slices
1/4 cup crumbled feta cheese optional
2 tbsp fresh parsley chopped
1 tbsp fresh oregano or 1 tsp dried oregano
1/4 tsp crushed red pepper flakes optional
Salt and freshly ground black pepper to taste
2 tbsp panko breadcrumbs optional for a light topping

Directions

Preheat oven to 400F (200C). Pat the fish fillets dry with paper towels, season both sides with salt, pepper, the oregano (fresh or dried), and the crushed red pepper flakes if you want heat; set aside and let sit while you make the sauce.
Heat 2 tbsp extra virgin olive oil in a skillet over medium heat. Add the minced garlic and sliced red onion, cook 1 to 2 minutes until fragrant and the onion just starts to soften, but dont let the garlic burn.
Add the halved cherry tomatoes, halved Kalamata olives and rinsed capers to the skillet. Cook, stirring occasionally, until the tomatoes start to soften and release juices, about 3 to 4 minutes.
Pour in the 1/4 cup dry white wine or low sodium chicken broth and the juice of 1 lemon. Scrape up any browned bits, let the liquid reduce for 1 to 2 minutes so the flavors concentrate.
Stir in about half the chopped parsley and the remaining oregano if using fresh, taste and adjust salt and pepper. If you rinsed the capers they should be fine, but remember they add saltiness so season lightly.
Lightly oil a baking dish with the remaining 1 tbsp olive oil. Arrange the fish fillets in the dish and spoon the tomato, olive and caper mixture evenly over and around the fish. Tuck the 4 lemon slices over and around the fillets.
If using feta, sprinkle the 1/4 cup crumbled feta over the top. For a light crunchy topping mix the 2 tbsp panko breadcrumbs with a drizzle of olive oil and scatter over the fish. For extra browning you can place under the broiler 1 to 2 minutes at the end, but watch it close.
Bake uncovered for about 10 to 15 minutes depending on thickness, until the fish is opaque and flakes easily with a fork. A good rule is about 10 minutes per inch of thickness.
Remove from oven, squeeze any remaining lemon over the fish, let rest a minute or two. Sprinkle the remaining chopped parsley on top and serve with the pan juices spooned over. Dont overcook the fish or it gets dry.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.