Easy Mediterranean Baked Fish

4.78 from 9 votes
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This Mediterranean fish recipe is easy, fresh, savory and all baked in one dish. White wine, tomatoes, and fresh olives give it a unique and elevated flavor. You will love this healthy dinner that’s ready in less than 30 minutes.

Mediterranean baked white fish served over rice in a bowl.
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Why Try This Easy Mediterranean Fish Recipe

  • Mediterranean Flavors. Briny olives, tomatoes, onion, and white wine add so much flavor to the fish as it cooks. The marinated olives really bring something special to this dish and served over rice it’s a complete delicious meal.
  • Ideal Summer Meal. It’s light but packed with protein leaving you feeling satisfied but not overly stuffed or heavy.
  • Great for Weeknights. It takes about 30 minutes to whip up and seconds to devour! I love that it makes the perfect meal after a long day but also works great for lazy weekends when I don’t want to cook.

For more baked fish recipes try my Baked Blackened Salmon or these BBQ Salmon Bowls.

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 flaky white fish!
  • Olives. I used a mixture of marinated pitted kalamata and green olives for more flavor. The green olives had pepperoncinis along with them but it’s just as good with just the olives. You can also use regular olives that aren’t marinated as well.
  • Olive Oil. Make sure to use a high-quality olive oil.
  • White Wine. An inexpensive white wine that’s drinkable works well. Chardonnay is readily available and works well. The alcohol will burn off but if you prefer to keep it alcohol free you can use broth instead.
  • Tomatoes. I love using cherry tomatoes or grape tomatoes. They’re similar in shape and size with the olives. Feel free to use diced Roma tomatoes if you prefer.
  • Seasoning. The fish is seasoned with a bit of dried crushed oregano, salt, and paprika.
  • Red onions. Cooks with the fish enhancing the depth of flavor of the dish.
  • Rice. This oven-baked fish goes great with rice but it’s completely optional. You can choose white or brown rice, or even a rice pilaf works well.
  • Fresh Cilantro. A sprinkle of chopped fresh cilantro adds a splash of color and fresh flavors but it’s optional. You can also use fresh parsley.

How To Make Mediterranean Fish

White fish in a baking dish with tomatoes, olives, and onions added on top.

Step One. Place the white fish in a baking dish. Drizzle the oil, pour the wine, and sprinkle the seasonings over the top. Add the onions, tomatoes and olives on top.

Baked white fish in a dish over rice with olives and tomatoes.

Step Two. Bake the white fish for 20 – 25 minutes or until the fish is cooked all the way through and flaky. Serve over rice with wine sauce drizzled over the top.

Recipe Tip

  • Storing: Mediterranean fish is best served immediately. If you have leftovers you can keep them in the fridge for up to 24 hours. Reheat your oven-baked fish in the microwave or oven until heated through.
  • Use Marinated Olives: These seasoned olives add much more flavor than plain olives.
  • Frozen Fish Fillets: If you’re using frozen fish make sure to thaw it out before cooking. For best results place your frozen fillets in the fridge to thaw out overnight.

Pairing Suggestions

This Mediterranean white fish recipe goes with a wide range of side dishes to create meals. I love it with rice but it also goes great with zoodles or roasted carrots for a low-carb option.

In the summer pair it with cold side dishes like this mustard potato salad or zesty pasta salad for a simple meal.

For veggie forward meals you will love this charred broccoli and tahini roasted cauliflower with your Mediterranean baked fish.

Tips and FAQ’s

Can i cook this on the grill?

Yes, you can but I suggest cooking it wrapped in foil so you don’t lose all the delicious flavors of the tomatoes, olives, and wine. You can even make individual packets using an individual piece of fish topped with some of the olive and tomato mixture.

How do i know when fish is cooked?

The fish should feel firm when pressed with your finger and flake easily with a fork when it’s ready to serve. The flesh will also appear white and will lose the glassily commonly seen in fresh fish.

Can I use a different kind of fish?

Sure thing! The simple olive and tomato topping will work with just about any fish. Thicker fish such as tuna and salmon may require a slightly different cooking time since they are thicker fish.

More Summer Fish Recipes

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 Mediterranean 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
Total: 30 minutes
Servings: 2

Ingredients 

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

  • Storing: Mediterranean fish is best served immediately. If you have leftovers you can keep them in the fridge for up to 24 hours. Reheat your oven-baked fish in the microwave or oven until heated through.
  • Use Marinated Olives: These seasoned olives add much more flavor than plain olives.
  • Frozen Fish Fillets: If you’re using frozen fish make sure to thaw it out before cooking. For best results place your frozen fillets in the fridge to thaw out overnight.

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
Total Time: 30 minutes
Course: Main Course
Cuisine: American
Servings: 2
Calories: 419
Keyword: baked fish, mediterranean fish, mediterranean fish recipe
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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!