This baked white fish recipe is one of those weeknight winners I keep in my back pocket. It’s quick, light, and loaded with bright Mediterranean flavors—think juicy cherry tomatoes, briny olives, red onion, garlic, and a good drizzle of olive oil. It takes just 25 minutes from start to finish, and it always feels a little fancier than it really is.
Why I Love This Recipe So Much
This dish reminds me of those summer evenings when I’m too tired to fuss in the kitchen but still want something fresh and satisfying. I throw this together while the oven preheats, and by the time I’ve tidied the counter or made a quick salad, dinner’s ready. It’s that kind of recipe.
The beauty is how simple it is—nothing complicated, just good ingredients doing their thing. And whether you’re using cod, halibut, or sea bass, this method never lets me down. The tomatoes soften just enough to get saucy, the olives add saltiness, and the garlic and herbs bring everything to life.
It’s also the kind of meal that feels nice enough to serve to friends, especially if you’re pairing it with lemon rice or warm couscous and a chilled glass of white wine.
What Counts as White Fish (And What I Use)
When I first started cooking fish regularly, I didn’t realize “white fish” was a general category. I used to stand at the seafood counter staring like I was picking a wine I couldn’t pronounce. But here’s the deal—white fish is just a mild, flaky fish with pale flesh and a subtle sweetness.
Good choices:
- Cod
- Haddock
- Snapper
- Halibut
- Grouper
- Sea bass
I usually go with cod because it’s easy to find and holds up well when baked, but honestly, use whatever looks freshest at your market or what’s in your freezer.
Tips for Buying the Best Fish
Buying fish used to intimidate me too. But now I’ve learned a few things that help every time:
- Smell is everything. If it smells overly fishy, skip it. Fresh fish should smell like the sea, not the docks.
- Look for firmness. The fillet should feel firm to the touch, not mushy or slimy.
- Don’t be afraid of frozen. I’ve had great luck with frozen white fish, especially when it’s flash-frozen and doesn’t have additives. Just check that it’s solidly frozen and not sitting in melted liquid.
If you’re not sure, ask the fishmonger. They usually know what’s fresh and what’ll hold up best for baking.
Let’s Make It: Step-by-Step
You only need a few ingredients and one baking dish to pull this off. Here’s how I make it:
1. Prep the Fish
Start by patting your fish fillets dry with a paper towel. Season both sides with salt and pepper, then give them a little squeeze of fresh lemon juice.
2. Make the Tomato-Olive Topping
In a bowl, combine:
- A handful of halved cherry tomatoes (around 8 oz)
- A few tablespoons of chopped olives (I like Kalamata)
- Some minced red onion
- Garlic, oregano, thyme
- Salt, pepper, and a good drizzle of olive oil
Mix it all up. It doesn’t need to be perfect—just make sure everything’s coated in the oil and seasoning.
3. Assemble and Bake
Place your fish fillets in a lightly oiled baking dish. Spoon the tomato and olive mixture over the top so the fish is nestled under all that flavor.
Bake at 425°F for about 15 minutes. Start checking around the 12-minute mark—if your fish is thinner, it’ll cook faster.
How to Know When It’s Done
Fish can go from perfect to dry in a flash. Here’s what I do:
- Stick a fork in the thickest part and gently twist. If it flakes easily and looks white and opaque (not shiny or grey), it’s ready.
- I avoid overcooking by pulling it out as soon as it flakes and letting it rest for a couple minutes before serving.
If you’re working with thicker fillets, you might need a minute or two more. But for most, 15 minutes does the trick.
What to Serve With It
Here are a few things I like to pair with this fish:
- Lemon rice — Fluffy basmati with a splash of lemon juice and zest. So good.
- Couscous or quinoa — Cooks fast and soaks up all that tomato-y goodness.
- Crusty bread — Perfect for mopping up the juices at the bottom of the dish.
- A big salad — Greek salad, cucumber-tomato, or even just arugula tossed in lemon and olive oil.
A Few More Tips From My Kitchen
- Use a shallow baking dish. It helps the toppings roast instead of steam.
- Add feta before serving. Just a crumble on top adds creaminess and brings even more Mediterranean flavor.
- Don’t skip the lemon. That little squeeze at the end brightens everything up.
Make-Ahead Notes
This isn’t the kind of dish you want to make too far ahead of time since fish is best fresh. But if you want to prep it in advance, you can:
- Make the tomato-olive mixture and store it in the fridge (up to a day ahead).
- Pat and season the fish, cover, and refrigerate until ready to bake.
Just assemble and bake when you’re ready to eat.
Leftovers?
If you do have leftovers, store them in an airtight container in the fridge and eat within a day or two. I usually flake any leftover fish and throw it into a salad or use it in a pita wrap with hummus and cucumbers.
Mediterranean Baked White Fish
This Mediterranean-inspired baked white fish is a light, flavorful dish that comes together quickly with juicy cherry tomatoes, briny olives, red onions, and a touch of lemon. It’s perfect for weeknight dinners when you want something healthy yet satisfying.
Ingredients
- 1½ lb white fish fillets (such as cod or halibut), about 1 to 1½ inches thick
- 8 oz cherry tomatoes, sliced in half
- 3 oz mixed olives (like kalamata and green), pitted and halved
- 3 tbsp finely chopped red onion
- 4 to 5 garlic cloves, minced
- 1 tbsp fresh thyme leaves
- 2 tsp dried oregano
- Juice of ½ lemon, plus extra for serving
- Extra virgin olive oil
- Kosher salt and freshly ground black pepper
Instructions
- Start by preheating your oven to 425°F. Lightly coat a 9.5 x 13-inch baking dish with olive oil.
- Pat your fish fillets dry and season both sides with salt and pepper. Place them in the prepared dish and drizzle the lemon juice over the top.
- In a separate bowl, mix together the cherry tomatoes, olives, red onion, garlic, thyme, and oregano. Add a light pinch of salt and pepper, then drizzle in about 3 tablespoons of olive oil. Toss until everything is well coated.
- Spoon the tomato and olive mixture evenly over the fish.
- Bake for 15 to 20 minutes, depending on the thickness of your fillets. The fish is done when it flakes easily with a fork.
- Serve warm with an extra squeeze of lemon. This dish pairs beautifully with couscous, rice, or a fresh green salad.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 199Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 107mgSodium 309mgCarbohydrates 10gFiber 2gSugar 6gProtein 28g
dinnerbytes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although dinnerbytes.com attempts to provide accurate nutritional information, these figures are only estimates.
This Mediterranean baked white fish is one of those simple, feel-good meals that’s easy enough for a busy Wednesday but still feels like something special. It’s clean, fresh, and so full of flavor. Whether you’re a longtime fish lover or just easing into seafood, this one’s a keeper.
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