Mediterranean Baked Fish in 20 minutes! Pan seared then oven roasted with tomatoes, olives and capers in a zesty lemon-herb white wine sauce. A delicious, simple healthy meal.
This simple dish is loaded with fresh herb Mediterranean flavor.
Use any mild white fish – it’s the answer to what’s for dinner on busy weeknights because it comes together in a snap with simple, fresh ingredients.
Mild white fish is quick pan-seared then oven roasted along with fresh cherry tomatoes, sliced olives and capers in zesty, irresistible lemon-herb white wine sauce.
What kind of fish is best for this recipe?
I used cod in this recipe but haddock, halibut or even sea bass would be delicious. Thicker filets work better because you’re pan searing the fish then baking so I don’t recommend thinner Tilapia fillets.
Ingredients needed for Mediterranean Baked Fish:
Fish: any mild white fish fillets
Flavor: salt, black pepper, lemon (juice and zest), grated garlic cloves, fresh dill, dry white wine
Keeping it moist: olive oil, butter
Extras for even more flavor: cherry or grape tomatoes. capers, sliced olives
How to make Mediterranean Baked Fish:
Preheat the oven to 400 degrees.
To a small bowl, melt 1 tablespoon of butter then add 1 tablespoon of the olive oil, lemon juice and lemon zest from HALF of one lemon, grated garlic, finely chopped dill and wine. Stir to combine then set aside.
Pat the fish dry using paper towels then season with 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Add 1 tablespoon of oil to a large, oven-safe skillet over medium to medium-high heat swirling the skillet so the oil coats the bottom evenly.
Once the oil is hot (not smoking), carefully add the fish to the skillet and cook undisturbed 2-3 minutes or until it starts to caramelize then turn it over.
Scatter halved tomatoes, olives and capers around the sides of the fish then remove from the heat source and pour the reserved olive oil mixture over the top of the fish and vegetables.
Bake 8-12 minutes or until the fish flakes easily with a fork. Remove from the oven and serve right away.
NOTE: if you aren’t using an oven safe skillet, sear the fish then transfer it to a casserole dish for baking.
Best side dishes with Mediterranean Baked Fish:
Orzo, brown rice, white rice, or even cauliflower rice would be delicious with this dish (make while the fish cooks). Drizzle the roasted pan sauce over the rice.
Green Beans – perfectly cooked to tender-crisp in just 6 minutes without blanching or draining!
Parmesan Risotto – easy recipe with almost NO stirring! Ready in under 30 minutes.
2 Ingredient Homemade Bread – just Greek yogurt and flour. Easy, ready in minutes for bread, dinner rolls, bagels, breadsticks, pizza, naan and more.
Air Fryer Baked Potatoes – for the best baked potatoes for crispy skin outside, fluffy soft potato inside.
How long do I cook fish?
For best results, don’t overcook the fish. Use the time (8-12 minutes) as a guide but keep an eye on the fish and remove it from the oven as soon as it flakes easily.
Subs and variations:
- Green olives
- Kalamata olives
- Parmesan cheese
- Feta cheese
- Marinated artichoke hearts
- Sliced red onion
- Fresh thyme leaves (in place of dill)
More Greek and Mediterranean inspired recipes:
Tzatziki – Greek yogurt, cucumber, garlic, lemon and dill. Fresh, healthy dip or sauce with pita bread, vegetables, chicken, meat and seafood.
Hummus – 6 ingredients – ready in 10 minutes with creamy lemon garlic flavor.
Greek Stuffed Peppers – ground turkey, orzo, feta cheese, spinach and chickpeas baked in bell peppers in a Greek inspired tomato-herb sauce.
Lemon Chicken Orzo Soup – chicken, orzo, carrots, spinach and fresh herbs in a light, lemony broth. Delicious, comforting soup in under 30 minutes.
Greek Nachos – a fun twitst on a classic! Warm toasted pita bread, seasoned chicken, vegetables, feta, hummus, tzatziki, roasted chickpeas and Kalamata olives.
Enjoy!
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Mediterranean Baked Fish
Equipment
- oven safe skillet OR casserole baking dish
Ingredients
- 1 pound mild white fish fillets cod used; see post for options - thicker fillets work best
- 1/2 teaspoon salt or to taste
- 1/4 teaspoon black pepper or to taste
- 2 tablespoons olive oil divided
- 1 tablespoon butter
- 1 half lemon juice and zest
- 1 1/2 cups cherry or grape tomatoes halves
- 2 cloves garlic grated
- 1 tablespoon fresh dill
- 3 tablespoons capers or more to taste
- 1/4 cup sliced olives kalamata, green or combination
- 1/4 cup dry white wine
Instructions
- Preheat the oven to 400 degrees.
- To a small bowl, melt 1 tablespoon of butter then add 1 tablespoon of the olive oil, lemon juice and zest from HALF of one lemon, grated garlic, finely choppd dill and wine. Stir to combine then set aside.
- Pat the fish dry using paper towels then season with salt and pepper.
- Add 1 tablespoon of oil to a large, oven-safe skillet over medium to medium-high heat swirling the skillet so the oil coats the bottom evenly. NOTE: if you don't have an oven safe skillet, sear in any skillet then transfer fish to a baking dish for the baking portion of the recipe.
- Once the oil is hot (not smoking), carefully add the fish to the skillet and cook undisturbed 2-3 minutes or until it starts to caramelize then turn it over.
- Scatter halved tomatoes, capers and (optional) olives around the fish in the skillet then remove from the heat source and pour the reserved olive oil mixture over the top of the fish and vegetables.
- Bake 8-12 minutes or until the fish flakes easily with a fork. Remove from the oven and serve right away.
This looks delicious!! And…easy.
Hi Bette – thank you! It’s super easy to make in just a few minutes and is incredibly good – healthy too! – enjoy the day – Bernie