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
- 1/3 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 1/2 tsp organic ground coriander
- 1 tsp all-natural sweet Spanish paprika
- 1 tsp organic ground cumin
- 1/2 tsp cayenne pepper (optional)
- 1 1/2 tbsp capers
- Salt and pepper
- 1/3 cup golden raisins
- 1 1/2 lb white fish fillet such as cod fillet or halibut fillet (wild, if possible)
- Juice of 1/2 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 1/2 of the cooked tomato sauce into the bottom of a 9 1/2″ 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 is the first recipe from your site I have tried and it wont be the last. I loved it! I am cooking just for myself so it left me with plenty of delicious left overs for the next few days. Wow does that smoked paprika come through! I used the fish I had on hand, which was Mahi, and it was super good. I’m trying to eat healthier and The Mediterranean Dish is helping me achieve that.
I’m so glad this was a hit! I do hope you try many more! Well wishes on your journey of healthier eating!
I’m not typically a fish person aside from tuna and salmon, but I decided to give this recipe a try. I’m glad I did! It was delicious!! Super easy to make, takes no time at all. The fish was flaky and moist, and the sauce was the right amount of spice. It is a for sure make again recipe. I can’t wait to try others!
Awesome! Please do an let me know what you think!! Thanks, Margaret!
I made this recipe tonight except with tilapia and it turned out AMAZING! Everybody loved it. All the flavors worked so well together.
Wonderful, April! Thank you for sharing.
Hi Suzy, I made this dish for friends the other night and it was absolutely delicious! I actually made the tomato caper sauce the day before and just added the fish popped in the oven for 20 mins and OMG the flavours were amazingI I actually used Ling fillets and served the dish with Parsnip puree, my own mediterranean roasted cauliflower and steamed baby brocollini and everything just worked so well together! This dish will be a staple in my household! Thank you for your recipes your website is always the FIRST website I go to when looking for a recipe!
Laurel, thank you so much for taking the time to share!! Glad this recipe worked out for you
This recipe is to die for. Absolutely loved the flavours. Its a great way to use fish that would normally be bland.
This is the second time I have made this wonderful and easy recipe to make something special from simple white fish like cod. I am lucky enough to have the tomatoes from my garden. Thank you so much for this great recipe.
Graham, I’m so glad you enjoyed this recipe! And totally awesome that you have your own tomatoes from your garden!
Absolutely Delicious! The sauce was amazing. Nice blend of sweet from the raisins and salty from the capers. I used cod. Will definitely make this again. Thank you
The sauce is my favorite part too, Bridget! Thanks so much for sharing.
This has become my go-to recipe for company dinner. I make the sauce ahead of time and then I can concentrate on the rest of the meal and my guests. I used halibut last time and got rave reviews from my guests. Am going to make it this weekend and have one guest who won’t eat seafood so am keeping some of the sauce for her chicken! I know it will taste great, too! Thank you for a great and easy recipe!
That’s wonderful to hear, Linda! thanks for sharing!
I just made this for a family dinner. Excellent! I followed the recipe to the letter using tomatoes from my garden. The use of mint to top it off was perfect.
So happy to hear it!
Made this last night. The sauce was so easy! It was excellent!
Wonderful! So glad you enjoyed it!
I like to save recipes along with photos of the food in Notes on my iPad. I also like to include the logo of where the recipe comes from. Please have your web master make your logo where it can be copied and pasted on iOS. Many web sites do this. When I try this on your site the paste step puts a web link instead of a pretty logo.
I always try to give an attribution to anything I copy even when it is only for my personal use. I also keep a log of chefs on Notes. I can do that with your photo and personal blurb, but again I can only type your site’s name instead of a pretty logo.
Thanks for sharing, Jim! We’ll see what we can do.
Sorry – urgent question. This looks delicious but can I use frozen cod fillets? Not confident!!
Ann, be sure to thaw the fish properly in the fridge overnight first.
I didn’t have any canned tomatoes, so I chopped up several cups of fresh tomatoes. This is a delicious dish. The capers, the artichokes, and olives make it really tasty.
That’s great! Thanks so much for sharing!
Loved the recipe, but 2 large tomatoes was not enough…
Thanks, Laura! I’ll make a note of that, depending on really how large the tomatoes are and what kind, you may need up to 4 tomatoes.
This recipe is wonderful, delicious. I followed the recipe and I added a little can of corn on it. My side dishes were roasted butternut squash and Brussels sprouts and a kale salada.
Thank you, Marcos! I love your variation and addition of corn. Sounds great!
This was very delicious!!!