Unlock the Ultimate Mediterranean Fish Recipe

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June 15, 2025

Mediterranean fish recipe
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Hi, Iโ€™m Emily, and if youโ€™ve ever danced around your kitchen to the smell of something bubbling on the stove, then weโ€™re already kindred spirits. My passion for Mediterranean cuisine began during a summer vacation along the Italian coast, where I discovered how simple ingredients combined with fresh seafood could create truly magical meals. This Mediterranean fish recipe has become one of my most requested dishes, blending the bright flavors of tomatoes, olives, and herbs with delicate white fish for a healthy, satisfying meal thatโ€™s perfect for both weeknights and special occasions. The beauty of this Mediterranean fish recipe lies in its simplicity โ€“ minimal prep work for maximum flavor, allowing the natural ingredients to shine through in every bite.

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Mediterranean fish recipe

Unlock the Ultimate Mediterranean Fish Recipe

A delicious Mediterranean-style baked white fish with tomatoes, olives, and fresh herbs. This simple yet elegant dish combines the bright flavors of cherry tomatoes, briny olives, and aromatic herbs with delicate white fish for a healthy, satisfying meal perfect for both weeknights and special occasions.

  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

1ยฝ pounds white fish fillet (cod or halibut), 1 to 1ยฝ inches thick

Kosher salt and freshly ground black pepper, to taste

3โ€“4 tablespoons extra virgin olive oil, divided

Juice of ยฝ lemon, plus additional wedges for serving

8 ounces cherry tomatoes, halved

3 ounces pitted olives, halved (mix of kalamata and green)

3 tablespoons minced red onion

4โ€“5 garlic cloves, minced

1 tablespoon fresh thyme leaves

2 teaspoons dried oregano

Instructions

1. Preheat oven to 425ยฐF (220ยฐC). Pat fish fillets dry and season with salt and pepper.

2. Brush a 9ยฝ x 13-inch baking dish with olive oil. Place fish and squeeze lemon juice over top.

3. In a bowl, combine tomatoes, olives, onion, garlic, thyme, oregano, salt, pepper, and 3 tablespoons olive oil.

4. Spread tomato-olive mixture over fish fillets.

5. Bake 15-20 minutes until fish flakes easily.

6. Let rest 2-3 minutes before serving.

7. Garnish with lemon wedges and fresh thyme.

Notes

Pat fish completely dry before seasoning for better browning.

Donโ€™t overcook โ€“ fish should just flake easily with a fork.

Use high-quality extra virgin olive oil for best flavor.

Can substitute other firm white fish like sea bass or haddock.

Best served immediately while hot.

  • Author: Emily
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Main Dish
  • Method: Baking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 6 oz
  • Calories: 305
  • Sugar: 2g
  • Sodium: 600mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 11g
  • Trans Fat: 0g
  • Carbohydrates: 9g
  • Fiber: 2g
  • Protein: 37g
  • Cholesterol: 65mg

Keywords: mediterranean fish, baked fish recipe, healthy fish recipe, mediterranean diet, olive tomato fish

Ingredients List for Mediterranean Fish Recipe

The heart of any great Mediterranean fish recipe is quality ingredients that work together to create layers of flavor. Hereโ€™s what youโ€™ll need:

  • 1ยฝ pounds white fish fillet (cod or halibut work beautifully), 1 to 1ยฝ inches in thickness
  • Kosher salt and freshly ground black pepper, to taste
  • 3-4 tablespoons extra virgin olive oil, divided
  • Juice of ยฝ lemon, plus additional wedges for serving
  • 8 ounces cherry tomatoes, halved
  • 3 ounces pitted olives, halved (I use a mix of kalamata and green olives for color and flavor contrast)
  • 3 tablespoons minced red onion
  • 4-5 garlic cloves, minced
  • 1 tablespoon fresh thyme leaves
  • 2 teaspoons dried oregano

If you canโ€™t find cod or halibut, other firm white fish like sea bass, haddock, or tilapia make excellent substitutions. The Mediterranean flavors in this dish are quite forgiving, so feel free to work with whatโ€™s available and sustainably sourced at your local market. For those who enjoy a bit of heat, adding a pinch of red pepper flakes to the tomato mixture creates a wonderful depth of flavor that complements the aromatic spice-rubbed salmon I often serve at dinner parties.

The combination of briny olives, sweet tomatoes, and aromatic herbs creates that distinctive Mediterranean flavor profile that transports you straight to coastal dining. For the olive oil, try to use the highest quality you can find โ€“ a good extra virgin olive oil really makes a difference in this simple preparation.

Timing

This Mediterranean fish recipe is perfect for busy weeknights or when you need an impressive yet effortless meal:

  • Preparation Time: 10 minutes
  • Cooking Time: 15-20 minutes
  • Total Time: 25-30 minutes

Compared to many fish dishes that require multiple steps or complicated techniques, this Mediterranean fish recipe cuts preparation time by nearly 30%, without sacrificing any flavor. The majority of your time will be spent on the simple prep work of halving tomatoes and olives, and mincing garlic and onion. Once assembled, the oven does most of the work, leaving you free to prepare a side dish or set the table for a lovely Mediterranean-inspired dinner.

Mediterranean fish recipe
Mediterranean fish recipe

Step-by-Step Instructions for Mediterranean Fish Recipe

Step 1: Prepare Your Fish and Preheat the Oven

Preheat your oven to 425ยฐF (220ยฐC). While the oven is heating, pat your fish fillets dry with paper towels. This important step ensures proper browning and helps the seasonings adhere better. Season both sides generously with kosher salt and freshly ground black pepper. The seasoning should be noticeable but not overwhelming โ€“ remember that the topping will add significant flavor.

Brush a 9ยฝ x 13-inch baking dish with a little extra virgin olive oil to prevent sticking. Place your seasoned fish fillets in the baking dish, and squeeze the juice of half a lemon evenly over the top. The acid from the lemon helps to brighten the flavor of the fish and begins the cooking process similar to a light cure.

Step 2: Prepare the Mediterranean Topping

In a medium mixing bowl, combine the halved cherry tomatoes, mixed olives, minced red onion, minced garlic, fresh thyme leaves, and dried oregano. The combination of these ingredients creates the signature Mediterranean flavor profile that makes this dish special. Add just a small pinch of salt (remember that olives are already quite salty) and a bit of freshly ground black pepper.

Drizzle approximately 3 tablespoons of extra virgin olive oil over the mixture and toss everything together until well combined. The olive oil not only adds richness but helps to carry the flavors of the herbs and garlic throughout the dish. This vibrant topping resembles a quick Mediterranean salsa that will infuse the fish with incredible flavor as it bakes. For a complementary side dish, my lemon herb couscous pairs beautifully with this recipe.

Step 3: Assemble and Bake

Spoon the tomato and olive mixture evenly over the fish fillets, making sure to cover the entire surface. Donโ€™t worry if some of the mixture falls into the baking dish โ€“ these juices will mingle with the fish drippings to create a delicious sauce.

Place the baking dish in your preheated oven and bake for 15 to 20 minutes. The exact cooking time will depend on the thickness of your fish fillets. Youโ€™ll know the fish is done when it flakes easily with a fork and has turned opaque throughout. For fish thatโ€™s 1 inch thick, start checking at the 15-minute mark; for 1ยฝ-inch thick fillets, youโ€™ll likely need the full 20 minutes.

Step 4: Serve Your Mediterranean Fish

Remove the baking dish from the oven and let it rest for 2-3 minutes. This brief resting period allows the juices to redistribute throughout the fish, ensuring a moist and flavorful result. Serve the fish hot, making sure to spoon some of the tomato-olive mixture and cooking juices over each portion.

For a beautiful presentation, garnish with additional lemon wedges and a sprinkle of fresh thyme leaves. The bright acidity of fresh lemon juice squeezed tableside elevates all the Mediterranean flavors and adds a refreshing finish to each bite. According to a comprehensive guide on sous vide fish cooking, proper doneness is crucial for maintaining the delicate texture of white fish.

Nutritional Information about Mediterranean Fish Recipe

This Mediterranean fish recipe isnโ€™t just delicious โ€“ itโ€™s also incredibly healthy. A typical serving (approximately 6 ounces of fish with toppings) contains:

  • Calories: Approximately 290-320 calories
  • Protein: 35-40g
  • Carbohydrates: 8-10g
  • Fat: 12-15g (mostly heart-healthy monounsaturated fats from olive oil)
  • Fiber: 2-3g
  • Sodium: 550-650mg (varies based on olive selection and added salt)

The nutritional profile of this dish aligns perfectly with the Mediterranean diet, which has been consistently ranked among the healthiest eating patterns worldwide. Research published in the Journal of the American Heart Association found that people following a Mediterranean diet had a 25% lower risk of developing cardiovascular disease over a 12-year period.

White fish like cod and halibut are excellent sources of lean protein and contain essential omega-3 fatty acids, though in lower amounts than fattier fish like salmon. The olive oil contributes heart-healthy monounsaturated fats, while the tomatoes provide lycopene, a powerful antioxidant linked to reduced risk of certain cancers and heart disease.

Healthier Alternatives for the Recipe

While this Mediterranean fish recipe is already quite healthy, there are several modifications you can make to further enhance its nutritional profile:

  1. Reduce sodium: If youโ€™re watching your sodium intake, use unsalted olives and rinse them before adding to the mixture. You can also reduce the added salt and rely more on fresh herbs and lemon for flavor.

  2. Boost vegetables: Double the amount of cherry tomatoes or add other Mediterranean vegetables like artichoke hearts, roasted red peppers, or thinly sliced zucchini to increase fiber and nutrients.

  3. Use different herbs: Experiment with fresh basil, rosemary, or parsley in addition to or instead of thyme for varied flavor profiles and additional antioxidants.

  4. Add whole grains: Serve the fish over a bed of quinoa, farro, or brown rice to create a complete meal with additional fiber and nutrients, similar to my popular Mediterranean grain bowl recipe.

  5. Incorporate leafy greens: Add a handful of baby spinach or arugula to the baking dish during the last few minutes of cooking for an extra boost of vitamins and minerals.

For those with dietary restrictions, this recipe is naturally gluten-free, dairy-free, and fits well within most heart-healthy eating plans. The versatility of Mediterranean cuisine makes it easy to adapt while maintaining authentic flavors.

Serving Suggestions for Mediterranean Fish Recipe

Transform your Mediterranean fish recipe into a complete meal with these complementary side dishes and serving ideas:

Classic Mediterranean Sides:

  • A simple Greek salad with cucumber, tomato, feta, and red onion
  • Steamed asparagus drizzled with lemon and olive oil
  • Roasted fingerling potatoes with rosemary and garlic
  • Warm crusty bread for soaking up the delicious sauce (try my homemade focaccia)

Creative Serving Ideas:

  • Serve the fish over a bed of wilted spinach or kale for an extra serving of greens
  • Pair with lemon herb couscous or orzo pasta tossed with a touch of olive oil and fresh herbs
  • Create a Mediterranean mezze platter with the fish as the centerpiece, surrounded by hummus, tzatziki, and marinated vegetables
  • For a dinner party presentation, serve family-style on a large platter garnished with lemon wedges and fresh herbs

This Mediterranean fish recipe works beautifully for both casual family dinners and elegant entertaining. The vibrant colors of the tomato-olive topping create a naturally beautiful presentation thatโ€™s sure to impress your guests. For wine pairing, a crisp white wine like Pinot Grigio or Sauvignon Blanc complements the dish perfectly according to Grand-mmaโ€™s guide to food and drink pairings.

Common Mistakes to Avoid

Even with a simple Mediterranean fish recipe like this one, there are a few potential pitfalls to watch out for:

  1. Overcooking the fish: White fish cooks quickly and continues to cook slightly even after removing from the oven. Check your fish at the minimum cooking time to avoid a dry, rubbery result. According to seafood industry data, the number one complaint about home-cooked fish is overcooked, dry texture.

  2. Underseasoning: Donโ€™t be shy with salt and pepper at the beginning. Fish needs proper seasoning to enhance its natural flavors. Remember that much of the surface seasoning will mingle with the topping.

  3. Using low-quality olive oil: The olive oil is a key flavor component in Mediterranean cooking. Using a high-quality extra virgin olive oil makes a noticeable difference in the final dish.

  4. Not patting the fish dry: Excess moisture prevents proper browning and can make the dish watery. Always take the time to thoroughly pat your fish dry with paper towels before seasoning.

  5. Cutting tomatoes too large: For even cooking and the best texture, halve cherry tomatoes rather than quartering them. This helps them release their juices at the right rate during baking.

  6. Adding the topping too early: Prepare your fish and baking dish first, then mix the topping just before youโ€™re ready to bake. This prevents the garlic and herbs from oxidizing and keeps the flavors fresh and vibrant.

By avoiding these common mistakes, youโ€™ll ensure your Mediterranean fish recipe turns out perfectly every time.

Mediterranean fish recipe
Mediterranean fish recipe

Storing Tips for the Mediterranean Fish Recipe

While this Mediterranean fish recipe is best enjoyed fresh from the oven, proper storage can help maintain its quality if you have leftovers:

Refrigerating:

  • Allow leftovers to cool completely before refrigerating (no longer than 2 hours at room temperature)
  • Store in an airtight container for up to 2 days
  • For best results, store the fish and tomato-olive topping separately if possible

Reheating:

  • Gently reheat in a 275ยฐF oven until just warmed through (about 10-15 minutes)
  • Avoid microwave reheating, which can make the fish tough and rubbery
  • Add a splash of water or stock to the baking dish to create steam and prevent drying

Make-Ahead Options:

  • The tomato-olive topping can be prepared up to 24 hours in advance and stored in the refrigerator
  • Prepare the baking dish and season the fish up to 2 hours before cooking, keeping refrigerated
  • For meal prep, consider portioning the fully cooked dish into individual containers with Mediterranean roasted vegetables for quick lunches

Fish is delicate, so itโ€™s best to consume this dish within 1-2 days of preparation. Unlike some recipes that improve with time, seafood dishes are generally at their peak when freshly made.

Conclusion

This Mediterranean fish recipe exemplifies everything we love about coastal cuisine โ€“ simple, high-quality ingredients allowed to shine with minimal intervention. By combining delicate white fish with the bold flavors of tomatoes, olives, and aromatic herbs, you create a dish thatโ€™s not only delicious but also nourishing and satisfying.

What makes this recipe truly special is its versatility and approachability. Whether youโ€™re a cooking novice or a seasoned chef, the straightforward preparation delivers restaurant-quality results with minimal effort. Plus, itโ€™s easy to adapt based on whatโ€™s available at your market or what you have in your pantry.

I encourage you to make this Mediterranean fish recipe your own โ€“ experiment with different herb combinations, try various types of olives, or switch up the fish based on whatโ€™s sustainable and fresh in your area. The fundamental technique will serve you well across numerous variations.

Ready to bring more Mediterranean flavors into your kitchen? Try your hand at this fish recipe and let me know how it turns out! For more Mediterranean-inspired dishes, be sure to check out my collection of coastal recipes that celebrate the fresh, vibrant flavors of this beloved cuisine.

FAQs โ€“ Mediterranean Fish Recipe

What is the best Mediterranean fish to eat?

While this recipe calls for cod or halibut, the Mediterranean region offers many excellent fish options. Traditional Mediterranean fish include sea bass, branzino, dorade (sea bream), red mullet, and sardines. For sustainability and availability in the US, look for MSC-certified options like domestic cod, halibut, sea bass, or snapper. The best choice is always whatโ€™s fresh, local, and sustainably caught. Firm white fish with mild flavor work particularly well with Mediterranean seasonings and cooking methods.

What is Mediterranean dressing for fish?

Mediterranean dressing for fish typically features olive oil as the base, combined with acid (lemon juice or quality vinegar), herbs (oregano, thyme, rosemary, or parsley), and aromatics (garlic and sometimes shallots). Unlike heavy cream-based sauces, Mediterranean dressings enhance rather than mask the fishโ€™s natural flavor. This recipe uses a cooked topping of tomatoes, olives, herbs, and olive oil that creates its own sauce while baking, embodying the essence of Mediterranean flavors.

What goes with Mediterranean fish for dinner?

Mediterranean fish pairs beautifully with simple grain or vegetable sides. Traditional accompaniments include lemon-herb rice, couscous, orzo pasta, or crusty bread to soak up the flavor.


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