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
Such an easy and yet incredibly flavourful meal. Made couscous with pistachios and an arugula-artichoke salad to go with. Family raved - on my rotation now!
Oh yum. Am l too late to invite myself for dinner?
Haha...enjoy!
Can I make this dish for 4 and freeze three as individual pieces? I am the only one who eats fish and this dish looks amazing. If I freeze, can I vacuum seal? Thanks for the info.
Hi Ellen. You can freeze the leftovers, but you may have better results simply refrigerating leftovers and using in the next couple of days. When cooked fish is frozen, sometimes the texture changes
I made this the other night and it was AMAZING! I always try to get my hubby to eat more fish and this was a big hit. Although I misread the ingredients and added way more capers then called for it was still yummy. I did omit the raisins as we just do not like them. I look forward to trying more of your recipes.
So glad to hear it, Cookie! Thank you for sharing
We are big fish lovers and this hit the nail on the head. The fresh tomatoes added a lot of flavour once simmered but if I am ever in a hurry I will use canned tomatoes. The fish cooks well, not dry at all and it's great to serve with a side of rice.
Awesome, Laura! So glad you enjoyed it!
Excellent. Will make again. Used diced canned tomatoes. Served it over wilted spinach. Leftovers were very good.
I loved this recipe - I even added a few ingredients because I had to use up some things (mushrooms, green pepper, chick peas). I'm so happy to have discovered this recipe and this website - Thank you!
This dish was delicious! Thanks for the great recipe!
I love this dish, I did omit the raisins, hubby is not a fan. He doesn't like capers but I got him to try it. I served this with the lebanese rice (another great recipe) Thank you so very much for all the wonderful recipes! Hugs!
I've made this dish twice and it's now a family favorite. We eat a lot of fish, mostly grilled, and this baked dish is the preferred. So easy, tastes like it takes hours to prepare, spicy, and a different taste altogether with the Corriander. I'll prepare it for guests next. Thank you, love new healthy recipes!
Thank you, Suzanne! Appreciate the kind comment, and glad you enjoyed this fish!
Awesome dish, made it exactly as stated, just used less Olive oil than what it called for, made it with tilapia and served for Christmas dinner, everyone loved it!! Next time I think I'll garnish with basil instead of parsley!
Wonderful, Jordan! So glad you enjoyed it!
I really love your oven!
What is the make and model please?
Love your videos.
You cook with so much flair?
Thank you so much, Anshaaf. I now have a Wolf oven which I really love (it's not the one you see here, but soon you will see it in videos) I don't know the actual model though.
Excellent recipes.We love your programs.Please could you open the kitchen doors ,because the sound vibrates in the locked room and sometimes is difficult to understand.Thank you.
I am making this dish tonight. But can I make the sauce this afternoon and warn the sauce back up when I am ready to bake the fish?
Thanks, Jackie
Hi, Jackie! Yes, you can make the sauce ahead of time and refrigerate. Heat and follow the recipe from there. My apologies, I thought I answered this question earlier. Sorry for the delay.
I absolutely loved this dish! As an amateur cook, I found this recipe super simple and easy to follow! I plan on making this all of the time. Thank you!!
Wonderful, Mel! I'm so glad to hear the recipe was simple and easy to implement
Mmmmm...tasty! :)) used different fish, but kept everything else. Thanks!
Great, Andrey! Thanks for sharing.
Can't wait to cook this tonite.
Hope it turned out great for you, Rose!