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.

Mediterranean Baked Fish Recipe with Tomatoes, Capers, and Lemon

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!

Mediterranean Baked Fish with Tomatoes, Capers and Lemon

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!

Mediterranean Baked Fish with Tomato, Capers, and Lemon

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

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Mediterranean Baked Fish Recipe with Tomatoes and Capers | The Mediterranean Dish. Easy, bright, flavor-packed baked fish, prepared Mediterranean style with spices, tomatoes and capers. From TheMediterraneanDish.com #healthyrecipes #fishrecipe #bakedfish #cod #halibut #glutenfree #seafoodrecipe #seafood #fish #mediterraneandiet #mediterranean #easyrecipe

Mediterranean Baked Fish Recipe with Tomatoes and Capers


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4.9 from 101 reviews

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

Scale

Instructions

  1. 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.
  2. Heat oven to 400 degrees F.
  3. Pat fish dry and season with salt and pepper on both sides.
  4. 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.
  5. 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.
  6. Serve hot with Mediterranean grilled zucchini, Greek potatoes, or Lebanese rice. (See other suggestions for sides or salads up in the post)

Notes

  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Category: Entree
  • Cuisine: Mediterranean, Seafood

More Recipes to Try

One-Pan Baked Halibut and Veggies

15-Minute Baked Sole Fillet

Greek-Style Braised Eggplant and Chickpeas

Mediterranean Herbed Couscous with Cauliflower

Simple Mediterranean Avocado Salad

Mediterranean Baked Fish Recipe with Tomatoes and Capers | The Mediterranean Dish. Easy, bright, flavor-packed baked fish, prepared Mediterranean style with spices, tomatoes and capers. From TheMediterraneanDish.com #healthyrecipes #fishrecipe #bakedfish #cod #halibut #glutenfree #seafoodrecipe #seafood #fish #mediterraneandiet #mediterranean #easyrecipe

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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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Comments

  1. Joelle says:

    This recipe is so good. I love how fresh it is. The flavors were fantastic. I will 100% make again!

    1. TMD Team says:

      Yay! Thanks, Joelle!

  2. Jason G says:

    Second time I made this and it's an absolute winner. Delicious! Everyone loves it.






  3. Bob G Williams says:

    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.






    1. TMD Team says:

      Thanks for the feedback, Bob.

  4. Jill says:

    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.






    1. TMD Team says:

      Thanks, Jill!

  5. Oberoi says:

    Love ur recipes. But sometimes it’s difficult to get the ingredients. I manage somehow. God bless






  6. Lisa says:

    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!!!!

    1. TMD Team says:

      Thank you, Lisa! We're so glad to have you here!

  7. Maudy says:

    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!!






    1. TMD Team says:

      It's our pleasure, Maudy! Thanks for your support!

  8. Pat J says:

    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!






    1. TMD Team says:

      Thank you so much for taking the time to leave this wonderful review, Pat!

  9. Sherrie Au says:

    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!

    1. TMD Team says:

      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!

  10. Danielle Z says:

    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!

    1. TMD Team says:

      Yes. You could absolutely do that, Danielle. Great idea!

  11. john says:

    Had this last night, absolutely lovely and it left me feeling great this morning
    Thank-you

    1. Suzy says:

      Love hearing that! Thanks, John!

  12. Glenda says:

    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!






    1. Suzy says:

      Thanks, Glenda!

  13. T says:

    Hi! Can I use normal extra virgin olive oil? Thanks!

    1. Suzy says:

      Hello! Yes, any type of extra virgin olive oil will work here.

  14. Shantele Gaines says:

    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!!!






    1. Suzy says:

      Thanks, Shantele!

  15. Richard Pieroux says:

    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.

    1. Suzy says:

      I love hearing this! Thanks, Richard!

  16. Gianni says:

    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 🙂