Baked White Fish – Easy Mediterranean Recipe

Light, flavorful, and incredibly easy to prepare, this baked white fish recipe is a perfect go-to for busy weeknights. Featuring tender fillets topped with a vibrant mix of cherry tomatoes, olives, garlic, and red onion, this dish captures the heart of Mediterranean cuisine with minimal effort and maximum taste. Whether you’re new to cooking fish or a seasoned pro, this simple method will deliver juicy, flaky results every time.

Why This Baked White Fish Recipe Works

This baked white fish recipe stands out for its speed, flavor, and health benefits. It’s a low-carb, high-protein dish that’s ideal for anyone following a Mediterranean or clean-eating lifestyle. Ready in just 25 minutes, the combination of fresh vegetables, herbs, and quality olive oil makes this meal both nutritious and deeply satisfying.

This recipe is also extremely versatile. You can use cod, halibut, snapper, or haddock, depending on what’s available, and it adapts well to various dietary needs, including gluten-free and dairy-free preferences.

Ingredients You’ll Need for Baked White Fish

• White Fish Fillet (cod, halibut, snapper, or haddock): Provides a mild, flaky base that pairs well with bold Mediterranean flavors.
• Kosher Salt and Black Pepper: Essential for enhancing the natural flavor of the fish.
• Extra Virgin Olive Oil: Adds richness and aids in roasting for a tender texture.
• Lemon Juice: Brightens the dish and cuts through the richness of the fish and olives.
• Cherry Tomatoes (halved): Add juicy sweetness and color contrast.
• Pitted Olives (kalamata and green): Offer briny depth that balances the tomatoes.
• Red Onion (minced): Provides sharpness and aroma, mellowed slightly during baking.
• Garlic Cloves (minced): Classic Mediterranean flavor enhancer.
• Fresh Thyme Leaves: Earthy herb that complements the fish.
• Dried Oregano: Adds depth and classic Greek-Italian flavor.

Ingredient Swaps and Dietary Substitutes

• Fish Substitutes: Use tilapia, sole, or flounder if you don’t have cod or halibut.
• Cherry Tomatoes: Substitute with chopped Roma or vine tomatoes.
• Olives: Capers or sun-dried tomatoes can mimic that briny note.
• Red Onion: Shallots or yellow onions are milder alternatives.
• Fresh Thyme: Dried thyme or Italian seasoning can be used in a pinch.
• Extra Virgin Olive Oil: Avocado oil or grapeseed oil are suitable substitutes.

Step-by-Step Instructions to Make Baked White Fish

1. Preheat the oven to 425°F (220°C). This high heat ensures a quick bake with a lightly crisped topping.
2. Prepare the fish. Pat the fish dry with a paper towel. Season both sides with kosher salt and black pepper, then place in a lightly oiled 9.5×13-inch baking dish. Squeeze the juice of half a lemon over the fillets.
3. Make the topping. In a medium bowl, combine halved cherry tomatoes, pitted olives, minced red onion, garlic, thyme, and oregano. Add a light sprinkle of salt and pepper. Drizzle with about 3 tablespoons of extra virgin olive oil and toss well.
4. Assemble the dish. Spoon the tomato-olive mixture evenly over the fish fillets, ensuring they’re well covered for moisture and flavor.
5. Bake the fish. Place the dish in the preheated oven and bake for 15 to 20 minutes, depending on the thickness of the fillets. Fish is done when it flakes easily with a fork and the flesh is opaque white throughout.
6. Serve immediately. Optional: finish with another squeeze of lemon juice or a drizzle of olive oil for extra brightness.

Tips and Tricks for Success

• Don’t overcook: Fish continues to cook after being removed from the oven, so check it a minute or two early. It’s done when it flakes easily and looks white—not translucent.
• Use fresh herbs: While dried herbs work, fresh thyme or parsley adds a fragrant lift that’s ideal for Mediterranean dishes.
• Even layering: Make sure the tomato and olive topping is evenly distributed so every bite of fish is flavored.
• Preheat the oven fully: This ensures a hot environment for fast, even cooking.
• Use a glass or ceramic baking dish: These distribute heat evenly and help the fish retain moisture.

Pairing Suggestions and Flavorful Variations

• Serve with grains: Lemon rice, couscous, farro, or even quinoa are perfect to absorb the flavorful juices.
• Add a salad: A classic Greek salad or arugula with lemon vinaigrette balances the richness.
• Make it spicy: Add a pinch of crushed red pepper flakes to the tomato mixture for heat.
• Turn it into tacos: Flake the fish and serve in warm tortillas with a yogurt sauce and shredded cabbage.
• Add feta or capers: Sprinkle crumbled feta cheese or capers before baking for a brinier punch.

Make-Ahead Tips
You can prep the tomato-olive mixture a day in advance. Store it in the fridge and assemble just before baking. Leftovers can be stored in an airtight container for up to 2 days and gently reheated in the oven.

The Mediterranean Benefits of Baked White Fish

This baked white fish dish is a textbook example of the Mediterranean diet: rich in healthy fats, low in processed ingredients, and bursting with natural flavors. It’s ideal for those looking to reduce red meat, lower cholesterol, or simply add more omega-3s and vegetables to their weekly menu. With its quick cook time and universal appeal, this recipe is also a family favorite and a great introduction to Mediterranean cooking.

Whether you’re looking for a weeknight dinner or a healthy main for guests, baked white fish delivers on flavor, simplicity, and nutrition — all in under 30 minutes.

Conclusion

For a dish that’s healthy, quick, and brimming with flavor, this baked white fish recipe is the perfect solution. Its light, flaky texture paired with the bold, bright notes of tomatoes, olives, and fresh herbs makes it a satisfying meal that feels gourmet with hardly any effort. Ideal for weeknights but impressive enough for guests, this recipe brings the heart of the Mediterranean to your kitchen. With easy preparation, flexible ingredient swaps, and a naturally gluten-free profile, it’s a must-have in your regular dinner rotation.

Serve it with a hearty salad and a side of couscous, and you’ve got a wholesome, colorful plate that delivers both on taste and nutrition. This is your go-to recipe when you want something healthy, delicious, and fast — all in one pan.

Frequently Asked Questions

More Relevant Recipes

• Whipped Feta Bruschetta Dip: A Mediterranean-inspired dip bursting with creamy feta, garlic, and fresh herbs. It complements the light, zesty notes of baked white fish and makes an excellent appetizer or side for seafood dishes.
• Golden Fig Bruschetta Recipe: This elegant appetizer features figs, herbs, and savory cheese on toasted bread. Its sweet-savory profile pairs beautifully with baked white fish, echoing the Mediterranean theme.
• Bruschetta with Balsamic Glaze: A classic tomato and basil bruschetta drizzled with tangy balsamic glaze — this dish mirrors the tomato-olive topping on baked white fish and makes a perfect light starter or side.

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