This Mediterranean Baked Fish is juicy and flaky, seared on high heat, and baked with tomatoes, olives, and fresh herbs. It's a delicious and healthy option for everyone. Let's have a Mediterranean dinner.
This oven-baked white fish is packed with Mediterranean flavors from juicy tomatoes, garlic, fresh herbs, and olives that seep into the filling, infusing it with flavor and making it taste just right, especially when served with some homemade flatbread.
This easy Mediterranean-style fish dinner has been a significant help in my weight loss and meal prep efforts. I enjoyed eating tomato and olive fish dishes on Sundays, and I loved how they come together with ingredients that I always have on hand. If you are looking for a crispy finish, try this pan-fried crispy fish for a delicious alternative.
Featured Review
⭐️⭐️⭐️⭐️⭐️ Very good. The family does not like olives, so I made it without, but it was still very flavorful. I will make it again. I served it with saffron rice.
(DMP)
Why this recipe will work
- Basa is an inexpensive fish, unlike cod and salmon. Tomatoes and olives are also affordable. The other ingredients are pantry items.
- It is very healthy and perfect for dinner, making it classy yet memorable.
- Fish is filled with juices and olives, making it super savory and a treat to your taste buds.
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Ingredients For Meditteranean Baked Fish
- Basa fillet: This recipe is perfect for any white fish fillet, such as cod, halibut, haddock, tilapia, catfish, or snapper.
- Tomatoes: Cherry tomatoes are ideal for this dish, but any other type of tomato can be substituted. Ensure you cut them into medium-sized chunks.
- Olives: If you don't like olives, capers are a great substitute.
- Butter: This can be substituted with olive or any cooking oil for great taste.
- Fresh herbs for flavour and taste.
See the Recipe Card for detailed measurements and ingredients.
Substitutions and Variations
- For the fish, any white fish fillets, such as cod, halibut, or snapper, are ideal because they have a firm, flaky texture that holds up well when baked.
- If you don’t have cherry tomatoes, use Roma tomatoes, sliced thinly. For a smaller option, you could also use grape tomatoes. Sun-Dried Tomatoes: For a more intense, concentrated flavor, substitute chopped sun-dried tomatoes.
- Add some chili flakes for a kick of heat.
- Use black olives if you prefer a milder flavor or Kalamata olives for a more robust taste. If you don’t have olives, capers alone can offer a briny and tangy flavor to the dish
How to Make Mediterranean Baked Fish
Ensure the oven is preheated to high heat, 400°F.
- Combine all the dry ingredients for the fish in a bowl and sprinkle on both sides.
- Add and heat oil in a skillet and sear both sides of the fish. This is to sear the fish to give it a charred look. Remove and set aside..
- Sauté the tomatoes and olives with all the ingredients for a few minutes.
- Transfer the fish into the pan, put the butter on the fish, and bake in the preheated oven till cooked through.
Baked Fish Recipe Tips
- Before searing, gently pat the fish fillets dry with paper towels to remove excess moisture. This helps the fish achieve a crispier, golden crust when seared, like in this crispy pan-fried fish.
- Searing the fish before baking adds a beautiful golden crust and enhances the flavor. Searing locks in the fish's natural juices, preventing it from drying out during baking.
- Use a firm fish such as cod, halibut, or snapper; it works best for searing and baking. Their flesh holds together well during both cooking methods. Avoid delicate fish like tilapia or flounder, as they may fall apart when seared and baked.
- A cast-iron skillet or a non-stick skillet works best for searing, as they allow for even heat distribution.
- While baking, add vegetables like tomatoes, onions, and olives around the fish. The vegetables will release their juices as the fish bakes, creating a flavorful sauce that soaks into the fish, infusing it with Mediterranean goodness.
NOTE: If your pan isn't oven-safe, transfer it to a greased or lined baking sheet (grease it with oil or line it with parchment paper).
Recipe FAQs
While searing adds a rich, golden crust and enhances the flavor, you can skip it if you're in a hurry. The fish will still bake beautifully in the oven, but may not have the same crispy texture outside.
You can prep the ingredients ahead of time, such as searing the fish, chopping the vegetables, and preparing the seasoning. However, it’s best to bake the fish before serving for optimal freshness and texture.
If you have leftovers, store the fish and vegetables in an airtight container in the fridge for 2-3 days. Reheat gently in the oven or on the stovetop to prevent the fish from drying out. The fish may lose some of its crispy texture after reheating.
The fish is done when it flakes easily with a fork and the internal temperature reaches about 145°F (63°C). Be careful not to overcook it, as it can become dry. If you’re unsure, check the thickest part of the fillet.
More Seafood Recipes To Try
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Baked Fish with Cherry Tomatoes and Olives
Equipment
- Baking sheet Oven save skillet
Ingredients
To Season the Fish
- 1 Fish Fillets
- 1 teaspoon Paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon Cajun seasoning old bay or creole seasoning
- ½ teaspoon Chilli flakes
- 1 teaspoon Fish seasoning optional
- ½ teaspoon Salt
- ½ teaspoon Blackpepper
- 3 tablespoon Cooking oil
Instructions
- Preheat oven to 400℉.
- Mix all the ingredients for the fish in a small bowl. Save 1 teaspoon of the seasoning mix to cook the tomatoes.1 teaspoon Paprika, 1 teaspoon Italian seasoning, 1 teaspoon Cajun seasoning, ½ teaspoon Chilli flakes, 1 teaspoon Fish seasoning, ½ teaspoon Salt, ½ teaspoon Blackpepper, 3 tablespoon Cooking oil, 3 Garlic cloves
- Rub both sides of the fish fillet with the seasoning.1 Fish Fillets
- Heat oil on medium heat in a pan and sear both sides of the fish for 1 minute. Fish isn't supposed to be fully cooked, but it will have a charred look.
- After both sides are charred, remove and set aside.
- In the same pan on medium heat, add all the ingredients for the tomatoes mix except the butter and sauté for about 3 minutes stirring continuously.2 cups Cherry tomatoes, ¼ cup Olives, 2 sprigs Parsley, 2 sprigs Thyme, ½ teaspoon Of the mixed seasoning above, 2 tablespoon Water, Pinch of Salt and Pepper
- Now, you can place the fish in the middle of the pan, put the butter on it, and put it in the preheated oven. Make sure your pan is oven-safe. If not, transfer everything into a baking sheet or pan.3 tablespoon Salted butter
- Bake at 400℉ for 10 minutes till cooked through.
- Remove from the oven and serve right away with your choice of side.
Video
Notes
- Before searing, gently pat the fish fillets dry with paper towels to remove excess moisture. This helps the fish achieve a crispier, golden crust when seared.
- Searing the fish before baking adds a beautiful golden crust and enhances the flavor. Searing locks in the fish's natural juices, preventing it from drying out during baking.
- Use a firm fish such as cod, halibut, or snapper; it works best for searing and baking. Their flesh holds together well during both cooking methods. Avoid delicate fish like tilapia or flounder, as they may fall apart when seared and baked.
- A cast-iron skillet or a non-stick skillet works best for searing as they allow for even heat distribution.
- While baking, add vegetables like tomatoes, onions, and olives around the fish. The vegetables will release their juices as the fish bakes, creating a flavorful sauce that soaks into the fish, infusing it with Mediterranean goodness.
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Donna
Hello
What size piece of fish did you use ????
Just a whole mackerel fish fillet
sarah hamel
Make sure to check the fish seasoning and Cajun Seasoning for salt content. Cut back extra salt if those contain salt.
You are right.
DMP
Very good. The family does not like olives so I made it without but was still very flavorful. I will make it again. I served it with saffron rice.
Thank you
Brandy
I've made a few times with orange roughy and I used capers instead olive.. sooo good
Tiffany
I have some flounder I have been trying to get rid of. Will that work?
Mike W
I did Flounder tonight, turned out great. With the herb roasted potatoes.
Debra
The fish looks delicious. I can’t wait to make it. What size fish did you use?
D.C
Very very good
Thanks
Lisa Briggs
This looks delicious can't wait to make it but l am going to use Salmon because that is what l have. Sent this recipe to my friends and l can't wait to hear what type of fish they used and how they like the flavor. Thank you for sharing your recipe
Your friends will love it for sure. Thank you
Sue
What did you use for “fish seasoning”?
I used Cool Runnings brand. But any brand will work.
Marcia
I find that your picture shows rosemary and thyme not parsley. A little confusing.
That is just garnishing for photography.