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Top-down view of Mediterranean baked fish with tomatoes and olives in a white dish.

Mediterranean Baked Fish Delight

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Prep Time 10 minutes
Cook Time 15 minutes
Servings: 4
Course: Dinner, Main Course
Cuisine: Greek, Mediterranean
Calories: 245
Ingredients Method Notes

Ingredients
  

  • 4 6oz Cod fillets (or other white fish)
  • 3 tbsp Extra virgin olive oil
  • 1 cup Cherry tomatoes halved
  • 1/2 Red onion thinly sliced
  • 1/3 cup Kalamata olives pitted
  • 3 cloves Garlic minced
  • 1 tsp Dried oregano
  • 1 Lemon half juiced, half sliced into rounds
  • Salt and Pepper to taste
  • Fresh parsley for garnish

Method
 

  1. Preheat oven to 400°F (200°C).
  2. Pat fish fillets dry and season with salt and pepper. Place in a baking dish.
  3. In a bowl, mix olive oil, lemon juice, garlic, oregano, tomatoes, onions, and olives.
  4. Pour the mixture over the fish. Top with lemon slices.
  5. Bake for 12–15 minutes until fish is opaque and flakes easily.
  6. Garnish with fresh parsley and serve immediately.

Notes

  • Dry the Fish: Pat fillets thoroughly with paper towels. Removing surface moisture ensures the fish roasts and flakes rather than steaming in its own juices.
  • Don't Overcook: Fish is done at an internal temperature of 145°F (63°C). It should be opaque and pull apart easily with a fork.
     
  • Consistent Slicing: Slice red onions paper-thin so they soften and sweeten in the short 15-minute bake time.
  • The "Sizzle" Factor: For a deeper flavor, preheat your baking sheet or dish in the oven for 5 minutes before adding the ingredients.
  • Salt Management: Kalamata olives are naturally salty. Taste your topping mixture before adding extra sea salt to the vegetables.
     
  • Best Substitutes: If cod is unavailable, Halibut or Sea Bass are the best premium swaps; Tilapia or Haddock are the best budget-friendly options.