This Mediterranean baked fish takes on a simple sauce with tomatoes and capers. Comes together in 35 minutes! It's delicious, plus healthy (low-carb; low-calorie; gluten free). And I have the perfect Mediterranean sides and salads to complete the menu.

Be sure to watch my video below and you'll see how easy it is to make this baked fish.

Mediterranean Baked Fish Recipe with Tomatoes, Capers, and Lemon

If you’ve glanced at my Mediterranean diet shopping list (which you should totally print out and use), you’ve already noticed that fish and seafood do take some prominence. In fact, at my house, we try to do a fish dinner twice per week and the options are plenty from lemon baked cod, to salmon kabobs, and even grilled swordfish.

Ah but this saucy Mediterranean baked fish is unique and next level delicious!

Mediterranean Baked Fish with Tomatoes, Capers and Lemon

Why this Mediterranean Baked Fish Recipe works

The gist, succulent white fish (cod or halibut will work) baked in a fresh tomato sauce with capers and raisins. It’s a delicate, and flavor-packed baked fish that’s a slight nod to my earlier Sicilian-style fish stew. An eastern Mediterranean spice trio --coriander, paprika, and cumin--take it to a new level of delicious.

Best part, this recipe takes 35 minutes start-to-finish!

Mediterranean Baked Fish with Tomato, Capers, and Lemon

What to serve with this Mediterranean Baked Fish Recipe

There are plenty of sides and salads that would make the perfect menu along with this baked fish recipe. These few come to mind: Mediterranean grilled zucchini, Greek Roasted Potatoes, Lebanese Rice, Balela Salad, Mediterranean Couscous Salad, or simple Greek Salad.

Because this baked fish is quick to prepare, and should be eaten hot, be sure to prepare your sides and salads before you begin cooking the fish.

Watch How to Make This Baked Fish Fillet Recipe

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Mediterranean Baked Fish Recipe with Tomatoes and Capers | The Mediterranean Dish. Easy, bright, flavor-packed baked fish, prepared Mediterranean style with spices, tomatoes and capers. From TheMediterraneanDish.com #healthyrecipes #fishrecipe #bakedfish #cod #halibut #glutenfree #seafoodrecipe #seafood #fish #mediterraneandiet #mediterranean #easyrecipe

Mediterranean Baked Fish Recipe with Tomatoes and Capers


Description

Easy Mediterranean baked fish recipe with tomatoes and capers. A bright, delicate and flavor-packed baked fish that comes together in just 35 minutes! Make your salads and sides before you make the fish.


Ingredients

Scale

Instructions

  1. Prepare the tomato and capers sauce. In a medium saucepan, heat extra virgin olive oil over medium-high heat until shimmering but not smoking. Add onions, cook for 3 minutes until it begins to turn gold in color, tossing regularly. Add tomatoes, garlic, spices, pinch of salt (not too much) and pepper, capers, and raisins. Bring to a boil, then turn heat down to medium-low and let simmer for 15 minutes or so.
  2. Heat oven to 400 degrees F.
  3. Pat fish dry and season with salt and pepper on both sides.
  4. Pour ½ of the cooked tomato sauce into the bottom of a 9 ½" x 13" baking dish. Arrange the fish on top. Add lemon juice and lemon zest, then top with the remaining tomato sauce.
  5. Bake in 400 degrees F heated-oven  for 15 to 18 minutes or until fish is cooked through and flakes easily (do not over-cook). Remove from heat and garnish with fresh parsley or mint to your liking.
  6. Serve hot with Mediterranean grilled zucchini, Greek potatoes, or Lebanese rice. (See other suggestions for sides or salads up in the post)

Notes

  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Category: Entree
  • Cuisine: Mediterranean, Seafood

Keywords: Easy Baked Fish Fillet, fish with capers

More Recipes to Try

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15-Minute Baked Sole Fillet

Greek-Style Braised Eggplant and Chickpeas

Mediterranean Herbed Couscous with Cauliflower

Simple Mediterranean Avocado Salad

Mediterranean Baked Fish Recipe with Tomatoes and Capers | The Mediterranean Dish. Easy, bright, flavor-packed baked fish, prepared Mediterranean style with spices, tomatoes and capers. From TheMediterraneanDish.com #healthyrecipes #fishrecipe #bakedfish #cod #halibut #glutenfree #seafoodrecipe #seafood #fish #mediterraneandiet #mediterranean #easyrecipe

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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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Comments

  1. We LOVED this fish recipe !
    There were a few adjustments , but , it was still very tasty .
    I WILL make this again .

  2. This was so delicious, will add this into regular rotation and will make for guests. I used one 14 oz can tomatoes diced, 2 tablespoons raisins, 2 tablespoons chopped kalamata olives and added 1/4 teaspoons ground fennel and followed the rest of the recipe. Cooked sauce on stovetop in an ovenproof skillet and finished the fish in the oven. Super easy.

  3. This was amazing. I made a half recipe but goofed my calculations and used a full measure of the dry spices. I also added 6 each of pitted and quartered kalamata and baladi olives. We have some leftover sauce that we plan on incorporating into an omelette

  4. Amazing recipe! I cut the garlic and cayenne pepper in half because my hubby is sensitive to both. We loved it!! I can’t wait to make it again for guest.

  5. holy amazing dish! seriously one of the best recipes I have made in decades! I didnt bother with the oven and cooked the fish (cod) and a few shrimps right in the pan on the stove,,,served with jasmine rice and asparagus...perfection!! Thank you

  6. This is probably a silly question, but I'm new to cooking. The fish should be defrosted, correct? Prior to baking? Thanks for the recipe. Really looking forward to making it.

  7. Followed this recipe after finding it looking for Halibut Mediterranean, which led me to the Mediterranean dish.com. Had 1.2 pounds of fresh halibut, and this was perfect for what I was looking for. Only thing I substituted was the raisins, using Kalamata olives instead, which I thought fit well with the cuisine. My wife and I loved it, served with Lebanese Rice (a recipe also on this site), but if I made it again I would cut down on the cumin. One tsp. was just too much. It overpowered the other spice flavors of coriander and paprika. The garlic was evident (you don’t need 10 cloves; I used 5 big ones), and the halibut would have been perfect if not for that cumin dominance.

  8. The tomato sauce is easy and flavorful - you had me at capers! I used tilapia and it came out great. I used dark raisins because I had them - wouldn't dare leave them out.

  9. Love ur recipes. But sometimes it’s difficult to get the ingredients. I manage somehow. God bless

  10. This is a simply superb recipe. This is not the first time I have used one of your recipes. So happy I found your site!

    Thank you!!!!

  11. This was GREAT!! The recipe was so quick, easy, healthy AND delicious. It doesn't get better than that. I didn't have cayenne pepper so I sprinkled Tony's Chachere's (that's the only thing I had on hand). Thank you!! I have saved this to my favorite's and will definitely make it again.
    I was bored with cooking, I felt as though I was making the same food over and over. I try to be mindful of eating healthier and have considered more vegetarian meals. However, so many vegetarian recipes are an imitation of meat recipes that leave me disappointed. I am excited to have found my solution in your cookbook and website. Thank you!!

  12. This was outstanding! I've made tomatoes over fish before -- baked -- but this recipe took it to another level. I used petite cut tomatoes in a can because I didn't have fresh tomatoes, and cooked it with grouper, which isn't the flakiest fish, but it was divine. I can't imagine it without the golden raisins. Come on, get brave. They made it perfect. I used a package of "Seeds of Change" Mediterranean rice and had plenty of juice to put over it. Loved it. Will save for company because it's that good. I also followed one other suggestion and sprinkled some Feta cheese over it because I happened to have a block of whole milk Feta. Perfecto!