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
Amazing recipe thank you so much Suzy!
I cooked the fish slightly on the pan and served it with white rice it was super yummy 🙂
This is the best food I've had in a long time! I lost some sense of taste due to medical treatments and this found the taste receptors in a big way! Delicious!
Wonderful to hear, James!
Delicious! I made a similar one in the past, minus these spices. Their addition brings up everything to a new level, definitely a keeper.
Yay! Thanks, JoJo.
I wanted to try something different today as I had some white fish in the freezer to finish. This was outstanding. My wife was skeptical when I told her what I was cooking as she feels I can sometimes get too adventurous with flavours. She thoroughly enjoyed it, though unfortunately, I had to omit the raisins. There are just some things I can't get my wife to eat, but a resounding success, thank you.
Lol! Understandable :). Thanks, Richard!
Bravo, great recipe, definitely a keeper. I used petrale sole. Because the filets are so thin, I lowered the temperature to 375. If you use thin filets like this, you may not be able to get 1.5 lbs into a 9x13 baking dish.
Thank you for such a wonderful quick recipe. I made roasted zucchini and roasted broccoli for our sides and served it with a simple salad with olive oil and lemon for the dressing. Tomatoes, carrots, kalamata olives, and cucumber to keep with the Mediterranean theme. This dish makes we want to make Mediterranean food regularly. The raisins plump up beautifully. I changed nothing.
Just cleaned up after making this easy and flavorful dish. This is a keeper for sure! We used flounder, as that's what looked best at the fish shoppe. I must say that the golden raisins made this dish (and I don't even like raisins!). They added a nice sweet balance to the acidity from the tomatoes/lemon juice and saltiness of the capers. We paired it with simple Israeli cous cous and a green salad. Delicious and healthy -- a perfect combination. My husband (a midwestern meat and potatoes guy of few words) called the dish "remarkable" and thinks it would be a great to make when guests visit. Thanks so much for another great recipe!
Wonderful! Thanks for sharing, Amanda!
Amazing recipe! I made it once and I loved the flavour. I used a whole fish but will make it again with cod pieces. I followed the recipe exactly but omitted the raisins. This is a keeper!
Thanks, Terri!
Made this along with the mediterranean zucchini and rice. Substituted craisins for raisins and dill and parsley for coriander but the result was Fantastic and delicious! Definitely a keeper.
Thanks for sharing, Duncan!
Great recipe. I didn’t have enough white fish so added some baby squid which I sliced up, I omitted the raisins and sprinkled the top with crumbled feta, will definitely be making this again.
Thanks for sharing, Joanne!
Hi Suzy! We made this for our Good Friday fish dinner. Added extra tomatoes, capers and raisins because sometimes, more is more! So delicious and can’t wait for the leftovers tomorrow. Thank you 🙂
Thumbs up! We ate up all the fish, but the sauce was so good, my husband saved it to eat over rice for lunch the next day. This one's going on the regular menu rotation!
The fish was very delicious. My husband loved it too.
Thanks for the recipe. God bless you.
Thank you so much, Latha!
Made this for dinner last night and the whole family loved it!!! Thanks, Suzy!
Suzy can i please have the recipe for teh Tuscan fish again ? I cant seem to find it on your page this time !
Hi, Pooja. I'm afraid I'm not exactly sure which recipe you are referring to. Could you please describe it a bit for me?
This recipe looks delicious. How important are the raisins to the resume?
It's okay to omit them here, if you prefer 🙂
Hi Suzy! This recipe sounds really interesting and I'm hoping to try it tomorrow but just had a quick question - are you using regular capers, non-pareil or does it not matter which? Thank you for your help!
Hi, Alyssa! It does not matter here. You can use whichever you prefer.
Thank you! And if I wanted to reduce the amount of olive oil is there a minimum I would have to use?
Hi, Alyssa! I've never really made it with less, so it's hard for me to specifically advise on that one. I would say just start with what you are comfortable with and adjust from there the next time you make the recipe, if necessary.