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
This recipe is so good. I love how fresh it is. The flavors were fantastic. I will 100% make again!
Yay! Thanks, Joelle!
Second time I made this and it's an absolute winner. Delicious! Everyone loves it.
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.
Thanks for the feedback, Bob.
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.
Thanks, Jill!
Love ur recipes. But sometimes it’s difficult to get the ingredients. I manage somehow. God bless
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!!!!
Thank you, Lisa! We're so glad to have you here!
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!!
It's our pleasure, Maudy! Thanks for your support!
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!
Thank you so much for taking the time to leave this wonderful review, Pat!
Aloha, would it be ok to sub smoked paprika for the sweet paprika? Or would it be better to skip the paprika if I don’t have sweet? Thank you!
Hi, Sherrie! Another reader has made this with smoked paprika and reported that it tasted great. So, I think it's for sure worth a try!
Can I make the sauce the day before? Prepping for a dinner party and like to get what I can done a little before. Thank you and I can NOT wait to try!
Yes. You could absolutely do that, Danielle. Great idea!
Had this last night, absolutely lovely and it left me feeling great this morning
Thank-you
Love hearing that! Thanks, John!
This was very delicious. I used halibut. I didn’t have fresh tomatoes but used one can of diced tomatoes and white onions. . This is a keeper! Looking forward to the cookbook!
Thanks, Glenda!
Hi! Can I use normal extra virgin olive oil? Thanks!
Hello! Yes, any type of extra virgin olive oil will work here.
Bloody amazing, thank you, I always just baked my fish with pretty much similar ingredients but didn't think to make it more 'saucy' I had to add a little water but man oh man that was an incredible meal, served with cheesy garlic bread. Was truly delish!!!
Thanks, Shantele!
All I can say is WOW. After covid my taste buds have been suppressed and I have found it hard to enjoy many foods. Followed this recipe and had my 1st tasty meal since many months. Used Swai and canned tomatoes with a side of Japanese butter rice and ate the lot. Saved to my recipe folder and will be a weekly treat from now on.
I love hearing this! Thanks, Richard!
This dish is absolutely unreal, it took me right to the south of Italy and a nice reminder of the simple, delicious cuisine of my grandparents, with some additional twists! I replaced the raisins (didn't have any) with olives and added some anchovies into the sauce as well which blended really nicely with these flavors 🙂