Easy Mediterranean Baked Fish

4.78 from 9 votes
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Mediterranean baked fish is easy, fresh, savory and all baked in one dish. White wine and fresh olives give it a unique and elevated flavor. You will love this healthy dinner.

Easy baked white fish up close in a bowl over rice.
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Why Try This Easy Mediterranean Baked Fish

It’s full of Mediterranean flavors, olives, and white wine. It’s light, but packed with protein. This baked fish is all made in one dish. Served over rice it’s a complete delicious meal. The marinated olives really elevate the meal, it takes about 30 minutes to whip up and seconds to devour.

Ingredients Needed To Make This Recipe

Ingredients to make baked white fish in bowls on a counter.

White fish. I used rock fish but cod, haddock or halibut will work wonderfully. Choose your favorite !

Olives. I used Kalamata (pitted) and pitted green olives. I chose to do marinated olive for more flavor. The green olives had pepperoncinis in the mix as well, but this recipe doesn’t need that.

Olive Oil. High quality and neutral in flavor

White Wine. A cheap white wine like Chardonnay. Alcohol will burn off!

Tomatoes. Cherry tomatoes

Seasoning. Dried crushed oregano, salt, paprika.

Red onions.

Rice. Optional for serving

Fresh Cilantro. Optional for garnish

How To Make This Recipe

Steps to make baked white fish in a baking dish.

Step one. Set oven to 350º Place raw, thawed if frozen white fish into a baking dish. drizzle oil, wine and seasonings over it. Next, layer the onions, tomatoes and olives over the mix. Bake for 20 – 25 minutes or until fish is cooked all the way through and flaky. Serve over rice with wine sauce drizzled over.

Baked white fish in a dish up close with olives.

Tips and FAQ’s

Can I use any white fish?

You can use other fish for this recipe. Yes! Tilapia or salmon will work if you prefer and want an affordable option.

How can I make this low carb?

zoodles or roasted carrots would be wonderful with this dish.

How long will this keep?

Preferably day of would be best for this dish. It will keep for 24 hours in the refrigerator.

Will any olives work?

Yes, use any preferred olives. I like to use the marinated olives for extra flavor.

Other Seafood Recipes To Enjoy

If you loved this recipe let me know! Also, follow me on Instagram & Pinterest for even more fun recipes to make you feel good from the inside out. Thanks for being here.

Baked fish in a grey bowl with olives.
4.78 from 9 votes

Easy Mediterranean Baked Fish

Mediterranean baked fish is easy, fresh, savory and all baked in one dish. White wine and fresh olives give it a unique and elevated flavor. You will love this healthy dinner.
Prep: 5 minutes
Cook: 25 minutes
Servings: 2

Ingredients 

  • 1 lb white fish , *see notes
  • 1 cup mixed olives in marinade
  • ¾ cup white wine, chardonnay will work
  • 2 tbsp olive oil
  • 1 cup cherry tomatoes
  • ½ cup sliced onions
  • ½ tsp salt
  • 1 tsp crushed dried oregano
  • ½ tsp paprika
  • 1 cup cooked rice , optional for serving
  • 1 tbsp chopped cilantro , optional for garnish

Instructions 

  •  Set oven to 350º. Place raw, thawed if frozen white fish into a baking dish. drizzle oil, wine and seasonings over it. Next, layer the onions, tomatoes and olives over the mix. Bake for 20 – 25 minutes or until fish is cooked all the way through and flaky. Serve over rice with wine sauce drizzled over.

Notes

*Use any white fish of choice, I used rockfish. Tilapia, haddock or halibut will also work

Nutrition

Calories: 419kcal | Carbohydrates: 12g | Protein: 47g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 113mg | Sodium: 1767mg | Potassium: 1001mg | Fiber: 3g | Sugar: 5g | Vitamin A: 669IU | Vitamin C: 22mg | Calcium: 84mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Author: Bailey
Prep Time: 5 minutes
Cook Time: 25 minutes
Course: Main Course
Cuisine: American
Servings: 2
Calories: 419
Keyword: 30 minute, dairy free
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Recipe Rating




6 Comments

  1. 5 stars
    I tried this recipe and it turned out really good. What else can I add to the recipe? Thanks for the recipe.  

  2. 5 stars
    Excellent and simple! My husband loves it with grouper or swordfish.

  3. 5 stars
    I made this last night and it was so good! I used four tilapia filets, and the only other thing I changed was adding some sliced garlic (and maybe extra of some of the ingredients since I had more fish). This was so easy – I’ll definitely be making it again!

    1. So happy to hear you enjoyed this one! We love tilapia, great swap!

  4. 3 stars
    The sauce was delish and loved the olive tomato combo, but the fish was rubbery and i needed to transfer the dish to roasting pans since the juice made it too soupy in a dish. I’d be interested to get everyone’s take on what I did wrong. I ensure the frozen fish was dry at the beginning. I covered the dish at first and then transferred everything to a roasting pan for the last 5 minutes after cooking since it was all too soupy.

    1. Hi!
      I am so sorry to hear this recipe wasn’t as good as expected. I would love to know what type of fish you used, I haven’t had anyone have issues with it before so would love to get to the bottom of it! I am actually planning on making this dish in the next week or two, I will be sure to go over the instructions with a fine tooth comb to double check 🙂 Thanks for the feedback!