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Mediterranean Baked Fish Dinner - Bright, Fresh, and Easy

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds white fish fillets (cod, haddock, halibut, or sea bass)
  • 1 pint cherry or grape tomatoes, halved
  • 1 small red onion, thinly sliced
  • 1 red bell pepper, sliced (optional but great)
  • 1/2 cup pitted Kalamata olives
  • 2 tablespoons capers, drained
  • 3–4 cloves garlic, minced
  • 1 large lemon (zest and juice)
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
  • 1/2 teaspoon dried thyme (or 1 teaspoon fresh, chopped)
  • 1/4 teaspoon red pepper flakes (optional)
  • Fresh parsley, chopped, for garnish
  • Salt and black pepper
  • Side options: crusty bread, couscous, rice, or quinoa

Method
 

  1. Heat the oven: Preheat to 400°F (200°C). Lightly oil a large baking dish or sheet pan.
  2. Toss the veggies: In the baking dish, combine tomatoes, red onion, bell pepper, olives, and capers. Add 2 tablespoons olive oil, half the garlic, oregano, thyme, red pepper flakes, a pinch of salt, and pepper. Toss to coat and spread evenly.
  3. Roast the base: Bake the vegetables for 10–12 minutes until they start to soften and release juices. This builds flavor and prevents undercooked veggies.
  4. Season the fish: Pat fish dry. Rub with remaining 1 tablespoon olive oil, lemon zest, remaining garlic, salt, and pepper.
  5. Nestle and bake: Remove the pan, push vegetables to make space, and lay the fish on top. Squeeze half the lemon over everything.
  6. Finish cooking: Return to the oven and bake 8–12 minutes, depending on thickness. The fish is done when it flakes easily and reaches an internal temp of 145°F (63°C).
  7. Garnish and serve: Squeeze the remaining lemon, shower with chopped parsley, and taste for salt. Serve with your favorite side to soak up the pan juices.