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.
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!
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!
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
Mediterranean Baked Fish Recipe with Tomatoes and Capers
- Total Time: 35 minutes
- Yield: Serves up to 6 people
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
- ⅓ cup Private Reserve Greek extra virgin olive oil
- 1 small red onion, finely chopped
- 2 large tomatoes, diced (3 cups diced tomatoes. Use quality canned tomatoes, if you like)
- 10 garlic cloves, chopped
- 1 ½ tsp organic ground coriander
- 1 tsp all-natural sweet Spanish paprika
- 1 tsp organic ground cumin
- ½ tsp cayenne pepper (optional)
- 1 ½ tbsp capers
- Salt and pepper
- ⅓ cup golden raisins
- 1 ½ lb white fish fillet such as cod fillet or halibut fillet (wild, if possible)
- Juice of ½ lemon or more to your liking
- Zest of 1 lemon
- Fresh parsley or mint for garnish
Instructions
- 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.
- Heat oven to 400 degrees F.
- Pat fish dry and season with salt and pepper on both sides.
- 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.
- 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.
- Serve hot with Mediterranean grilled zucchini, Greek potatoes, or Lebanese rice. (See other suggestions for sides or salads up in the post)
Notes
- Recipe note: As mentioned earlier in the post, because this is a quick recipe, and the fish must be served hot, be sure to prepare your sides and salads before you bake the fish.
- Recommended for this recipe: Our Private Reserve Greek extra virgin olive oil from organically grown and processed Koroneiki olives.
- From our all-natural and organic spice collections: Coriander, Sweet Spanish Paprika, and Cumin
- SAVE! Try our Greek Extra Virgin Olive Oil Bundle; Create your own 6-pack or 3-pack from our all-natural or organic spices! Or grab our Ultimate Mediterranean Spice Bundle
- Prep Time: 5 mins
- Cook Time: 30 mins
- Category: Entree
- Cuisine: Mediterranean, Seafood
More Recipes to Try
One-Pan Baked Halibut and Veggies
Greek-Style Braised Eggplant and Chickpeas
The best recipe ever…I have served this numerous times and use either cod or halibut, because a prefer a thick fish. Never changed a thing in recipe but I did notice that the lemon zest really comes through so I always add a little more.
I've made this recipe twice in the last month using walleye or pickerel as it is sometimes referred to. I followed the recipe as written except the second time I used half the amount of cumin because I thought much of the flavor came from the cumin. I must say that I enjoyed it more the first time. I also had dome reservations about the Golden raisins but it totally works. I look forward to making this again and again...as it was written.
I made this with 3 thawed tilapia filets and roughly cut the rest of the ingredients in half. It was excellent as written (with canned diced tomatoes). I didn't have any fresh herbs, so I sprinkled a little dry mint on the fish before I put the sauce on top and it was great. My husband said he'd eat it once a week!
Made this as instructed. Around the fish in the baking dish we added zucchini, yellow squash, red onion strips, a red pepper and a green pepper. Made enough of the tomato and caper sauce so I could partially top the added veggies. Baked for 30 minutes. Probably the best fish I have ever eaten. Make this for your family soon!
Thanks so much, Ron!
The best
Would sea bass work? All I have on hand at the moment.
Sure! Hope you enjoy the recipe!
We LOVED this fish recipe !
There were a few adjustments , but , it was still very tasty .
I WILL make this again .
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.
Thanks for sharing, Sherri!
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
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.
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
Thanks so much, Gina!
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.
Yes! You definitely want to thaw the fish here first, before cooking. Hope you enjoy the recipe!