This Mediterranean Baked Fish is a vibrant, healthy, and easy weeknight dinner packed with bold flavors from olive oil, garlic, juicy tomatoes, and herbs. It’s a one-pan meal that’s both light and satisfying. With just a few fresh ingredients and minimal prep, you’ll create a dish that feels like a sunny seaside escape right from your kitchen. Whether you use haddock, halibut, or tilapia, this recipe brings the best of the Mediterranean table to yours—perfect for busy nights when you still want something special. Try this flavorful bake tonight for a simple, nourishing meal everyone will love.
Table of Contents
Why You’ll Love This Mediterranean Baked Fish
You’ll love this Mediterranean Baked Fish for how quick, fresh, and foolproof it is. It comes together in under 30 minutes and bursts with the sunny flavors of olive oil, garlic, thyme, and ripe tomatoes. Each bite delivers a mix of tender fish and tangy, briny notes from olives, jalapeños, and capers. Plus, it looks beautiful right out of the oven, making it perfect for both family dinners and casual entertaining. The infused olive oil that forms during baking becomes a delicious finishing touch—drizzle it over the fish or soak it up with crusty bread for extra flavor. It’s heart-healthy, comforting, and surprisingly simple to prepare even on a weeknight.
Ingredients You’ll Need
Every ingredient in this Mediterranean Baked Fish plays a part in building deep flavor. Olive oil gives a rich, silky base while garlic adds warmth and aroma. Fresh thyme and baby tomatoes bring a fragrant, herbal sweetness. Haddock works perfectly for its mild flavor and flaky texture, though you can easily use halibut, tilapia, or salmon. Olives, jalapeños, and capers add the signature Mediterranean punch—salty, tangy, and a little spicy. Adjust chili flakes if you prefer a milder heat. You can prep this dish ahead of time and refrigerate it before baking. If you’re out of fresh thyme, try dried Italian seasoning for a quick swap.
How to Make Mediterranean Baked Fish
Preheat and Prepare the Baking Dish
Start by preheating your oven to 450°F. Place your baking dish with olive oil inside to heat for about 6–8 minutes. This step helps the fish cook evenly and gives it a lightly crisp, golden edge that adds irresistible texture and flavor.
Season the Fish
Meanwhile, season your fish fillets with salt, pepper, and chili flakes. Make sure each piece is coated evenly. This seasoning not only enhances the fish’s natural flavor but also helps balance the tanginess of the capers and olives later on.
Assemble and Bake
Once the oil is hot, carefully remove the dish from the oven. Add sliced garlic, half the thyme, and baby tomatoes, followed by the seasoned fish fillets. Scatter the olives, jalapeños, and capers over the top. Lower the oven temperature to 375°F, then bake for 15–18 minutes depending on the fillet thickness. For a lightly charred finish, broil for 2 minutes at the end.
Finish and Serve
When done, spoon the warm, infused olive oil from the pan over the fish. Garnish with the remaining thyme for a fragrant finish. Serve right away with crusty bread, fluffy rice, or even a light pasta tossed in olive oil. It’s fresh, satisfying, and tastes like a Mediterranean summer on a plate.
Cooking Tips for Perfect Results
Preheating the dish with olive oil ensures the fish stays moist while getting slightly crisp around the edges. If you prefer a more tender texture, cover the dish with foil, though this will reduce crispiness. Fish thickness matters—thicker fillets may need an extra few minutes. You can prepare everything ahead, refrigerate, and bake later, just add 10 minutes to the cook time. Store leftovers in an airtight container and reheat gently in the oven to preserve texture.
Best Fish for Baking Mediterranean Style
Haddock is mild and flaky, making it perfect for this recipe. Tilapia and halibut are great substitutes with similar textures. For something richer, try salmon for a buttery twist. Even whole fish like sea bass or snapper work beautifully for a rustic presentation. Just adjust the bake time—thicker or whole fish will need longer. The beauty of this recipe is how flexible it is with whatever fresh catch you have.
What Temperature to Bake Fish At
The two-step oven process makes a big difference. Starting at 450°F helps the oil heat up and sear the ingredients quickly, locking in flavor. Lowering the temperature to 375°F allows the fish to cook gently and evenly without drying out. Thinner fillets cook faster, while thicker ones benefit from a few extra minutes or light covering to keep moisture in.
How to Serve Mediterranean Baked Fish
This dish is incredibly versatile when it comes to sides. Serve it with warm crusty bread to soak up the infused olive oil or alongside lemon rice for a bright, citrusy touch. A fresh green salad or pasta tossed in olive oil also pairs beautifully. Don’t forget to drizzle the leftover pan oil over everything—it’s liquid gold that ties the meal together.
Helpful Storage and Make-Ahead Tips
You can assemble the dish ahead of time and refrigerate it until ready to bake. Just skip preheating the pan and add an extra 10 minutes to the baking time. Leftovers can be stored for up to two days and reheated in a low oven. The texture softens slightly but remains flavorful. Avoid microwaving—it can make the fish rubbery.
FAQ
What is the most popular fish in the Mediterranean?
Sea bass and bream are traditional favorites across the Mediterranean coast thanks to their delicate, mild flavor.
What are some Mediterranean fish?
Common varieties include sardines, tuna, anchovies, red mullet, and mackerel—each with its own unique taste and texture.
What to serve with Mediterranean fish?
It goes perfectly with lemon rice, roasted vegetables, or a crisp Greek salad. Crusty bread is also great for dipping in the pan oil.
What is the white fish in the Mediterranean sea?
White fish like sea bream, hake, and haddock are widely found and used in coastal cooking for their lean, flaky texture.
Other Recipes You May Enjoy
- Mediterranean cod en papillote
- Garlic herb baked cod
- Avgolemono soup – Greek lemon chicken rice
- Air fryer salmon – quick healthy recipe
- Greek turkey meatballs with tzatziki
- Cajun seafood boil with garlic butter sauce
Conclusion
This Mediterranean Baked Fish is everything you want in a weeknight meal—fresh, flavorful, and beautifully simple. With juicy tomatoes, fragrant herbs, and that irresistible garlic-infused olive oil, it’s a dish that feels both healthy and indulgent. Try it with your favorite fish and serve it alongside a bright salad or bread for dipping. Once you make it, this Mediterranean classic is sure to earn a regular spot on your dinner table. For more inspiration, check out my Pinterest for similar Mediterranean favorites at Pinterest.
Mediterranean Baked Fish
Equipment
- Oven Preheated to 450°F, then lowered to 375°F
- Baking dish Oven-safe, large enough for 4 fillets
- Tongs or spatula For handling fish gently
Ingredients
- ⅓ cup olive oil
- 4 cloves garlic, sliced
- 6 sprigs fresh thyme
- 1 ½ cups whole baby tomatoes
- 4 fillets haddock (or tilapia, halibut, or salmon)
- ¼ teaspoon salt and pepper
- ½ teaspoon chili flakes (optional)
- 1 cup Mezzetta olives (any variety)
- ¼ cup Mezzetta sliced jalapeños
- 2 teaspoons Mezzetta capers, drained
Instructions
- Preheat oven to 450°F. Place the baking dish with olive oil inside the oven to heat for 6–8 minutes.
- Meanwhile, season fish fillets with salt, pepper, and chili flakes for even coating and flavor.
- Carefully remove the hot dish, then add garlic, half the thyme, and baby tomatoes. Place fish fillets on top and scatter olives, jalapeños, and capers.
- Lower the oven temperature to 375°F. Bake for 15–18 minutes depending on fillet thickness. Broil for 2 minutes at the end if you prefer a lightly charred top.
- Remove from oven. Spoon the infused olive oil from the pan over the fish and garnish with the remaining thyme. Serve warm with rice, pasta, or crusty bread.
