Golden, flaky fish fillets nestled in a rustic sauce of juicy cherry tomatoes, briny capers, and fresh herbs—this Mediterranean Baked Fish with Tomatoes brings the sun-soaked flavors of southern Europe right to your kitchen. It’s a dish that feels elegant but comes together effortlessly, making it perfect for both weeknight dinners and dinner parties.
As the fish bakes, it absorbs the rich, garlicky tomato juices while staying moist and tender. The pop of sweetness from roasted tomatoes pairs beautifully with the sharp tang of capers, balanced by a drizzle of olive oil and a scatter of parsley. This wholesome, low-carb meal bursts with bold flavor while keeping things fresh and light—true to the Mediterranean spirit.
Ingredients for Mediterranean Baked Fish with Tomatoes
- 2 firm white fish fillets (such as cod or halibut)
- 1 cup cherry tomatoes, halved
- 2 tablespoons capers, drained
- 2 tablespoons extra virgin olive oil
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped (for garnish)
- Optional: lemon wedges for serving
Step 1: Preheat and Prepare
Preheat your oven to 400°F (200°C). While the oven heats up, lightly grease a baking dish with a touch of olive oil to prevent sticking. This also adds a beautiful richness to the base of your dish.
Step 2: Season the Fish
Pat your fish fillets dry with a paper towel. Season both sides generously with salt, freshly ground black pepper, and dried oregano. Lay the seasoned fillets in the prepared baking dish, leaving a bit of space between them.
Step 3: Build the Tomato Base
Scatter the halved cherry tomatoes around and over the fish fillets. Sprinkle in the minced garlic and drizzle everything with olive oil. Dot the dish with capers, distributing them evenly for a punch of briny flavor.
Step 4: Bake to Perfection
Place the baking dish in the preheated oven and bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork and the tomatoes have softened and released their juices. The exact time will depend on the thickness of your fillets.
Step 5: Garnish and Serve
Once out of the oven, spoon some of the tomato and caper mixture over each fillet. Sprinkle generously with chopped fresh parsley and serve immediately. Optional lemon wedges on the side can brighten the dish even more.
Estimated Nutrition
Per serving (based on two servings):
- Calories: 280
- Protein: 32g
- Fat: 14g
- Carbohydrates: 6g
- Fiber: 2g
- Sugar: 3g
- Sodium: 460mg
Note: Nutrition values may vary depending on the specific type of fish and additional ingredients used.
Frequently Asked Questions
1. What type of fish works best for this recipe?
Firm white fish like cod, halibut, haddock, or grouper are ideal—they hold their shape well during baking.
2. Can I add other vegetables?
Absolutely! Zucchini, bell peppers, or thinly sliced red onions roast beautifully alongside the tomatoes.
3. Can I use canned tomatoes instead of fresh?
Yes, you can substitute with good-quality canned cherry tomatoes or crushed tomatoes. Just drain slightly if too watery.
4. Is this dish gluten-free?
Yes, this recipe is naturally gluten-free as long as you ensure all ingredients used are certified gluten-free.
5. Can I make this dish ahead of time?
You can prep the dish ahead by assembling everything in the baking dish and refrigerating it for a few hours. Bake just before serving.
6. What can I serve this with?
Try couscous, roasted potatoes, rice, or a simple side salad for a well-rounded meal.
7. Can I make this spicy?
Sure! Add a pinch of red pepper flakes or a few slices of fresh chili to bring heat.
8. How do I know when the fish is done?
The fish is done when it flakes easily with a fork and turns opaque all the way through. Internal temperature should reach 145°F (63°C).
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