Loaded with bright Mediterranean flavors, this baked white fish is seasoned with oregano and garlic and a mixture of tomatoes, olives, and red onions. Ready in about 25 minutes! Be sure to check out my fish tips and the video for how to make this recipe below!

White fish topped with tomatoes and olives

Baked white fish is one of the easiest and fastest dinners you can make on a busy weeknight.

This simple recipe is featured in my roundup of 25+ fish recipes anyone can make! Here, the fish fillet takes on a tasty mixture of tomatoes, olives, garlic and red onions, which bathes the fish with fresh and bright Mediterranean flavors. Best part, it takes only 15 minutes or so in a high-heated oven!

Serve it with lemon rice, couscous or your favorite grain + a big salad like Greek salad or even black eyed pea salad.

If you're new to cooking fish, let's cover a few basics and some tips...

What is white fish?

When a recipe calls for white fish, what kind of fish should you buy? Unlike a rich and oily fish such as salmon or tuna, white fish refers to mildly flavored fish that has a subtle hint of sweetness and colorless, flaky flesh. It is readily available wherever you travel. If you've had fish-n-chips at a local restaurant, you've had white fish.

Cod, halibut, grouper, snapper, sea bass, and haddock are all examples of white fish, and any of them will work in this recipe as long as you are working with a fillet.

ingredients for Mediterranean baked white fish

A few tips for buying fish

Buying fish can be intimidating if you haven't done it often. But whether you're a beginner or an experienced chef, it is never a bad idea to ask your fishmonger for recommendations, tell them what you're making and they will guide you. And they can also typically advice you on the freshness and quality of the fish.

Generally speaking, look for white fish that is firm-fleshed and the color should be translucent to light pink. To me, one of the giveaways is how your fish smells. It should not have a terribly strong odor.

Do not discount frozen fish. Frozen wild fish that is processed fresh and flash frozen can be a great option. The fish should be frozen solid (no trace of liquid), and check the label for additives. This Washington Post Article talks about sodium tripolyphosphate, which is a chemical that is used to retain moisture of the frozen fish. It also adds weight, essentially increasing your cost and decreasing your experience.

Baked White Fish: Step-by-Step

(print-friendly recipe below)

Like I said, this is one of the easiest dinners you'll make. There really are three main steps to making this Mediterranean fish recipe: season the fish fillet, add the tomato and olives mixture, and bake! Here is how it goes, step-by-step (and you can also watch the video below in the recipe card):

  • Season the fish
    Pat your fish dry and season with kosher salt and black pepper on both sides. Squeeze a little lemon juice on top.

    tomato, olives, and onions mixture
  • Make the tomato and olive mixture
    In a bowl, combine halved cherry tomatoes (about 8 ounces), chopped olives, and minced red onion. Add a pinch of kosher salt and black pepper, and more of the thyme, oregano and garlic. Drizzle a bit of extra virgin olive oil and toss to combine.
  • Assemble and bake
    Top the white fish fillet with the tomato and olive mixture and bake in a 425 degrees F heated-oven for about 15 minutes or until the fish flakes easily.

    baked white fish in a baking dish, topped with tomatoes, olives and onions

How can you tell if your fish is cooked?

Fish cooks quickly. Whether you're making salmon, baked cod, or halibut, it's important to pull the fish out of the oven at the right time so it does not overcook and become too dry.

In the case of baked white fish, it will take about 15 minutes or so to bake at 425 degrees F. This will somewhat depend on how thick the fish is, so you can start checking a little bit earlier. Stick a fork in the thickest part of the fish and gently twist it, it should flake easily and the flesh should look white rather than a greyish opaque (which is what it looks like raw).

More easy fish recipes to try

Mediterranean Lemon-Garlic Haddock

Mediterranean-Style Fish Soup

Greek shrimp with tomatoes and feta

Easy Baked Cod

Craving more? Browse our fish recipes, top Mediterranean diet recipes, or all Mediterranean Recipes

Visit Our Shop to browse quality Mediterranean ingredients including olive oils and spices!

4.86 from 233 votes

Mediterranean Baked White Fish

Suzy Karadsheh
White fish topped with tomatoes and olives
Loaded with bright Mediterranean flavors, this baked white fish takes is seasoned with oregano and garlic and topped with a mixture of tomatoes, olives, and red onions. Ready in about 25 minutes! Be sure to check out my fish tips and the video for how to make this recipe below!
Prep – 10 minutes
Cook – 15 minutes
Serves – 6 people (up to)


  • 1 ½ lb white fish fillet such as cod or halibut, (1 to 1 ½ in thickness)
  • Kosher salt and ground black pepper
  • Extra virgin olive oil
  • Juice of ½ lemon more for later
  • 8 ounces cherry tomatoes, halved
  • 3 ounces pitted olives, halved (I used a combination of kalamata olives and green olives)
  • 3 tablespoons minced red onion
  • 4 to 5 garlic cloves, minced
  • 1 tablespoon fresh thyme leaves
  • 2 teaspoons dried oregano


  • Heat the oven to 425 degrees F.
  • Pat the fish dry and season with salt and pepper on both sides. Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it. Squeeze ½ lemon juice all over the top of the fish.
  • In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a very small pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons extra virgin olive oil) toss to combine.
  • Pour the tomato and olive mixture over the fish.
  • Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish).
  • Remove from the heat and serve.



  • Remember that fish cooks quickly. You can begin to check if the fish is done before the 15-minute mark. Carefully insert a fork at the thickest part of the fish and twist gently, the fish is ready when it flakes easily. 
  • Serve with lemon rice, couscous, or your favorite grain. Try adding a big salad as well. 
  • Visit Our Shop to browse quality Mediterranean ingredients including extra virgin olive oils and spices


Calories: 128.3kcalCarbohydrates: 3.9gProtein: 21gFat: 3gSaturated Fat: 0.5gCholesterol: 48.8mgSodium: 286.8mgPotassium: 587.5mgFiber: 1.3gVitamin A: 353IUVitamin C: 12.6mgCalcium: 49.8mgIron: 1.2mg
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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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  1. 5 stars
    Suzy this was outstanding! Love all the wonderful Mediterranean flavors that certainly make the taste buds do the happy dance. I’ll be making this on a regular basis for sure . I have always loved fish from childhood and now I’m 60 years old but fish never tasted this good growing up . I sure am glad I discovered your food blog . You’ll be my cooking Sensei for all things Mediterranean.

  2. 5 stars
    Made an adaptation of this using fresh cod last night. I had fresh dill, so added that, and substituted capers for the olives. Delish!!

  3. 5 stars
    ANother winner - like every one of your recipes that I've tried. We loved it! I used all of my white fish for this recipe but have shrimp in th efreezer so will be subbing that later in the week. Your site has been a godsend for me during covid. I try 1-2 new recipes of yours per weekk 🙂 THANK YOU!!

    1. We enjoyed it with shrimp every bit as much! Large shrimp cooked to perfection in 8 minutes in the preheated oven. The only thing I'll do differently next time is mix the shrimp in with the olive and tomato mixture before putting on the oiled pan, as it was much more difficult to cover all of the shrimp with the mixture than it was the fish fillets.

  4. 5 stars
    I’m a registered dietitian who loves cooking but i shy away from cooking fish at home cuz i just never got to that comfort level, especially with white fish. Working in nice restaurants for a decade - I’d just go out to eat fish and let the professionals take care of cooking it.

    But this recipe hit it out of the park! Loved how easy this was and the flavors were amazing! We used Baramundi and a trout that came in our CSA box. Served over couscous with asparagus on the side. So good! I already wrote this combo down and look forward to making this regularly.

  5. Hello, do you have any helpful hints or recipes using fish. I 'm looking for dishes for my daughter that I can make and freeze for her. She is trying a new diet and would like dishes she could just pull out of the freezer and heat.
    Thank you,
    I am going to try your soup.

  6. 5 stars
    Absolutely amazing! I had a recent diagnosis of rheumatoid arthritis, so my doctor recommended the mediterranean diet. I have been eating these foods all week with no flare ups! Thank you so much for taking the time to share your recipes.

  7. 5 stars
    Suzy, I’ve made many of your recipes and they are delicious. This dish was another home run. I served it with asparagus because I’m watching my carbohydrate intake. Thanks for sharing.

  8. 5 stars
    This is amazing. The olives are such a delicious addition. I served it with orzo and it was a beautiful dish. I will make this many times. Thank you for all the great recipes.

  9. 5 stars
    We are really enjoying your easy approach to making healthy fresh and satisfying meals. We just started introducing fish and chicken back into our diet and absolutely love how veggie friendly your recipes are. Just had the white fish With olives and tomatoes. Wow! So flavourful!

  10. 5 stars
    Made it with haddock and dried spices, and I didn't have red so I used white onion. Bravissimo!! Served fish with your recipe for tzatziki and threw some fresh green beans into brown rice and almonds cooked in brown butter. Such an elegant meal! Thank you so much for sharing your recipe!

  11. 5 stars
    What an amazing meal. I will definitely make this again. My husband doesn't like olives, or so he says. I chopped them really fine and he loved the meal. I added some fresh spinach simply because I have a huge bag of it from Costco. Served it with some whole wheat spaghetti tossed in garlic and olive oil. This would have set us back over $30 in a restaurant. Yet this was so quick and easy. Thank you for sharing this and all your other delicious recipes.

  12. 5 stars
    I made this with halibut and adapted the ingredients to serve one as it’s just me. I’ll probably use more tomatoes next time. The recipe is simple, quick, and easy, and yes, delicious.

    I love your recipes and appreciate the tips and videos. I often share your recipes with my daughter in Colorado who always appreciates a new dish with few ingredients. Her husband is Greek (half), so she loves being able to cook these Mediterranean recipes for him.

    The products I’ve bought from your store are fantastic. The EVOO is first rate in taste and aroma.

    Sorry, didn’t intend to write a short story.

  13. My package of frozen fish says cook from frozen. Can I cook the fish from frozen in this recipe or does it need to be thawed? Thank you.

  14. 5 stars
    I love, love this recipe! It took some main ingredients I've made in the past, but took it to another level with the yummy medley of olives, oregano, tomatoes, and red onions. I made it with Tilapia and a side of couscous, following your recipe and the pairing was excellent! I always cook for one, but this made enough for a nice lunch the next day. Thank you so much for the bright recipes and cheerful videos!