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
thanks for sharing this wonderful post with us. I will definitely try it out with my family and friends. I hope they will enjoy it. kudos
Thank you for the kind note! I do hope your family enjoys this recipe.
Love this dish! It’s easy and the sauce is so flavorful. I used fresh haddock and it was great. I would cut the cayenne pepper in half when Making this for company - not sure of everyone’s heat level. I would use the sauce in other dishes - it’s so delicious!
Awesome, Karen! Thank you for the review!
Just made this dish tonight and I give it 5 stars! It doesn't take long to put it together. I had flounder fillets on hand, so used them. You sure get a lot of rich flavor from this recipe. I will serve this for company. Thank you so much, Suzy, for giving us healthy, delicious, tried-and-true recipes!
Joanne, I am so excited you tried this! Thanks so much for sharing your feedback.
I have made this recipe twice now, it is wonderful. My son dropped by when recipe came out of oven, he is so picky, and I gave him all the ingredients., but said he would try it. Well he all but licked the dish, no leftovers, but so happy he is willing to try your great recipes. Thank you for another awesome recipe.
I LOVE the recipe except there maybe too much garlic for my own taste. I will definitely make this again but with less garlic.
Thank you for sharing, Dominique! You can certainly adjust the garlic to your taste!
This is absolutely my favorite cod fish recipe! We all wanted to lick the plate, the sauce was so good.
Awesome, Barb! I love hearing this!
I can't wait till I make this for friends tomorrow evening.... we all love your Mediterranean recipes and this one, I am sure, will be as delicious as all the others I have tried!! Thank you for taking the time to tell us about them all!!
Wonderful, Barbara! Thank you so much for sharing the love 🙂
would really appreciate a convenient way to save recipes to mu FB page...
Hello, David. If you follow The Mediterranean Dish on Facebook, you'll be able to save the recipe links we post there. Through our site, you can also use Pinterest to conveniently save any of our recipes to your favorite pinterest food boards
Thank you for this delicious recipe. I made it the first time with halibut and got rave reviews and everyone asking for your recipe. What I really like about it is being able to make the sauce the day before so I don’t have to do all the chopping and cooking right before dinner. It is a perfect company dish! Tomorrow I am making it with wild cod. I know when I try one of your recipes, it will work the first time! Thank you.
Great idea to fix the sauce the day before to save time. Thanks so much for sharing, Linda!
Thank you for this wonderful recipe, Suzy! It's absolutely delicious!
Glad to hear it, Maria!
I would recommend this recipe to my family for lunch or dinner,they are fish fanatics.great meal
I made this with halibut tonight. I did chop up some chard leaves and added them to the sauce last to increase the veggies. The red and green were pretty. Also reduced the cayenne. The dish was tasty and unusual. Since halibut is bland, the sauce really zipped up the fish. Thank you for a yummy recipe.
Made this with tilapia and thought it was good. i would probably cut the sauce in half when making it again in the future, I would prefer that personally. The seasoning was nice though, and it felt like a light, healthy dish.
Thank you for sharing!
Made this tonight using Ling and served with roasted vegetables, using what I already had to be economical. The result, delicious and will certainly be making again. I didn’t use sultanas but think next time might try with a few hits of fetta. Thank you so much for a delicious recipe. There is enough for tomorrow night too. Picked parsley from our garden to finish it off.
Awesome recipe! I will definitely be making this again. I didn't have golden raisins so I substituted chopped dried apricots and used sole. Wonderful flavors!
Love your idea of subbing dried apricot for raisins! Thanks for sharing, Becky!
This is so great. I can finish this just by myself.
Great! Enjoy 🙂