Mediterranean Baked White Fish with Cherry Tomatoes and Olives

This Mediterranean Baked White Fish with Cherry Tomatoes and Olives is a simple yet elegant dinner filled with bright, fresh flavors. Tender white fish fillets are baked with juicy cherry tomatoes, briny Kalamata olives, garlic, lemon, and fragrant herbs. As everything cooks together, the tomatoes release their juices, creating a delicious sauce that keeps the fish moist and flavorful.

This recipe works beautifully with cod, haddock, halibut, sea bass, or another firm white fish. It requires minimal preparation and makes an excellent weeknight dinner while still being impressive enough for guests.

Ingredients

For the Fish

4 white fish fillets, about 5–6 ounces each
2 cups cherry tomatoes, halved
½ cup Kalamata olives, pitted
4 cloves garlic, thinly sliced or minced
1 small red onion, thinly sliced
3 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon lemon zest
1 teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon smoked paprika
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ teaspoon red pepper flakes, optional
2 tablespoons fresh parsley, chopped
1 tablespoon fresh basil, chopped
¼ cup dry white wine or additional broth, optional

For Serving

Lemon wedges
Extra fresh parsley
Fresh basil leaves
Crusty bread
Cooked couscous, quinoa, or rice

Instructions

1. Prepare the Oven

Preheat your oven to 400°F (200°C). Lightly grease a large baking dish with olive oil.

For easier cleanup, you can line the dish with parchment paper, although this is optional.

2. Prepare the Fish

Pat the fish fillets thoroughly dry with paper towels. Removing excess moisture helps the fish bake properly and allows the seasonings to stick.

Place the fillets on a plate and season both sides lightly with salt, black pepper, and smoked paprika.

If using cod or another thick fillet, make sure the pieces are similar in size so they cook evenly.

3. Prepare the Mediterranean Tomato Mixture

Place the halved cherry tomatoes, Kalamata olives, sliced red onion, and garlic into the prepared baking dish.

Add the olive oil, lemon juice, lemon zest, oregano, thyme, red pepper flakes, salt, and black pepper.

Toss everything gently until the vegetables and olives are evenly coated.

If using white wine, pour it around the vegetables. The wine adds brightness and creates extra flavorful juices as the dish bakes.

4. Arrange the Fish

Nestle the seasoned fish fillets among the tomatoes and olives.

Drizzle a little extra olive oil over the fish and sprinkle the top with a little oregano and fresh parsley.

Make sure the fish is surrounded by the tomato mixture rather than completely covered. This allows the tops to develop a beautiful lightly roasted finish.

5. Bake

Place the baking dish in the preheated oven and bake for approximately 15–20 minutes.

The exact cooking time depends on the thickness of your fish. Thin fillets may be ready closer to 12–15 minutes, while thicker pieces may need 20–25 minutes.

The fish is done when it becomes opaque and flakes easily with a fork. For food safety, the thickest part should reach 145°F (63°C).

Avoid overbaking, as white fish can become dry when cooked for too long.

6. Finish the Dish

Remove the baking dish from the oven and allow it to rest for about 3–5 minutes.

Spoon the roasted tomatoes, olives, onions, and flavorful pan juices over each fish fillet.

Finish with fresh parsley, basil, and a squeeze of lemon juice.

The combination of warm tomatoes, salty olives, garlic, herbs, and lemon creates a bright Mediterranean-style sauce that makes the fish especially flavorful.

How to Serve

This baked white fish is delicious served directly from the baking dish with plenty of the tomato and olive juices.

For a complete Mediterranean-inspired meal, serve it with:

Warm crusty bread
Lemon herb couscous
Steamed rice
Quinoa
Roasted potatoes
Greek salad
Steamed green beans
Sautéed spinach

Crusty bread is particularly useful for soaking up the flavorful olive oil and tomato juices.

Choosing the Best Fish

Several types of white fish work well in this recipe.

Cod: Mild, flaky, and widely available. It is one of the easiest choices for this dish.

Haddock: Slightly sweet with a firm texture that holds together well during baking.

Halibut: Meaty and substantial, making it excellent for a more elegant presentation.

Sea bass: Delicate and flavorful with a tender texture.

Tilapia: An affordable option that cooks quickly, although thinner fillets should be watched carefully to avoid overcooking.

Whichever fish you choose, try to use fillets with a similar thickness so everything cooks evenly.

Recipe Tips

Pat the fish dry: This simple step helps the seasoning adhere and prevents excess moisture from diluting the flavors.

Don’t overcrowd the dish: Give the tomatoes and fish enough space to roast instead of steam.

Use quality olive oil: Since olive oil is an important part of the sauce, extra-virgin olive oil provides excellent flavor.

Adjust the heat: Red pepper flakes are optional. Add more for a spicy version or leave them out for a milder family-friendly meal.

Add feta: For an extra Mediterranean touch, sprinkle crumbled feta over the finished fish just before serving.

Add artichokes: Quartered marinated artichoke hearts make a wonderful addition to the tomato and olive mixture.

Use fresh herbs: Fresh parsley and basil added after baking provide a bright contrast to the rich roasted vegetables.

Make-Ahead and Storage

You can prepare the tomato and olive mixture several hours ahead and keep it refrigerated until you’re ready to bake.

For leftovers, allow the fish to cool before transferring it to an airtight container. Refrigerate for up to 2 days.

Reheat gently in a covered baking dish at 325°F (165°C) until warmed through. Avoid overheating because the fish can become dry.

For the best texture, store the fish and vegetables together with some of the pan juices.

Nutrition

This dish provides a good source of protein from the white fish, while tomatoes contribute vitamins and antioxidants. Olives and extra-virgin olive oil provide flavorful unsaturated fats, and fresh herbs and vegetables add additional nutrients.

Exact nutritional values will vary depending on the type of fish, amount of olive oil, and serving size.

Recipe Information

Servings: 4
Prep Time: 15 minutes
Cook Time: 15–20 minutes
Total Time: About 35 minutes