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4.9 from 843 votes

Mediterranean Baked White Fish

Loaded with bright Mediterranean flavors, this baked white fish takes is seasoned with oregano and garlic and topped with a mixture of tomatoes, olives, and red onions. Ready in about 25 minutes! Be sure to check out my fish tips and the video for how to make this recipe below!

Prep Time
10 mins
Cook Time
10 mins
Servings: 6 people (up to)
Calories: 1283 kcal
Course: Dinner
Cuisine: Mediterranean

Ingredients

  • 1 ½ lb white fish fillet such as cod or halibut, (1 to 1 ½ in thickness)
  • Kosher salt and ground black pepper
  • extra virgin olive oil
  • Juice of ½ lemon more for later
  • 8 ounces cherry tomatoes, halved
  • 3 ounces pitted olives, halved (I used a combination of kalamata olives and green olives)
  • 3 tablespoons minced red onion
  • 4 to 5 garlic cloves, minced
  • 1 tablespoon fresh thyme leaves
  • 2 teaspoons dried oregano

Instructions

    Cup of Yum
  1. Heat the oven to 425 degrees F.
  2. Pat the fish dry and season with salt and pepper on both sides. Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it. Squeeze ½ lemon juice all over the top of the fish.
  3. In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a very small pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons extra virgin olive oil) toss to combine.
  4. Pour the tomato and olive mixture over the fish.
  5. Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish).
  6. Remove from the heat and serve.

Notes

  • Remember that fish cooks quickly. You can begin to check if the fish is done before the 15-minute mark. Carefully insert a fork at the thickest part of the fish and twist gently, the fish is ready when it flakes easily. 
  • Serve with lemon rice, couscous, or your favorite grain. Try adding a big salad as well. 
  • Visit Our Shop to browse quality Mediterranean ingredients including extra virgin olive oils and spices. 

Nutrition Information

Calories 128.3kcal (6%) Carbohydrates 3.9g (1%) Protein 21g (42%) Fat 3g (5%) Saturated Fat 0.5g (3%) Cholesterol 48.8mg (16%) Sodium 286.8mg (12%) Potassium 587.5mg (17%) Fiber 1.3g (5%) Vitamin A 353IU (7%) Vitamin C 12.6mg (14%) Calcium 49.8mg (5%) Iron 1.2mg (7%)

Nutrition Facts

Serving: 6people (up to)

Amount Per Serving

Calories 1283

% Daily Value*

Calories 128.3kcal 6%
Carbohydrates 3.9g 1%
Protein 21g 42%
Fat 3g 5%
Saturated Fat 0.5g 3%
Cholesterol 48.8mg 16%
Sodium 286.8mg 12%
Potassium 587.5mg 13%
Fiber 1.3g 5%
Vitamin A 353IU 7%
Vitamin C 12.6mg 14%
Calcium 49.8mg 5%
Iron 1.2mg 7%

* Percent Daily Values are based on a 2,000 calorie diet.