My journey to creating this delightful dish began with a memorable trip to Greece with my husband, Mike. We instantly fell in love with the fresh, simply prepared fish served alongside an abundance of delicious Mediterranean ingredients. The combination of a mild, flaky white fish with the salty punch of olives, briny capers, and tender artichoke hearts was truly unforgettable. It was an experience that ignited my passion for the Mediterranean diet and its bright, wholesome flavors!

This Mediterranean Baked Fish recipe is a faithful recreation of those cherished meals we enjoyed in Greece. It perfectly captures the essence of those beloved Mediterranean staples, enhanced by a generous squeeze of bright lemon juice, aromatic spices, and a sprinkle of fresh herbs. It’s a symphony of flavors that is both satisfying and incredibly good for you.

We make an effort to include seafood in our diet one to two times per week, and this recipe has quickly become a family favorite that we prepare often. My kids adore the mild taste of cod and halibut, so these are my go-to choices for this dish. However, the beauty of this recipe lies in its versatility; you can use any white fish that flakes easily and has a subtle flavor profile. I’ve even experimented with salmon, and it worked wonderfully, adding a richer, more oily texture to the meal. To complete this wholesome meal, I love to serve this baked fish alongside a vibrant lemon pearl couscous, a simple pasta dish, fluffy brown rice, or even creamy lemon hummus. The light, fresh sides perfectly complement the robust flavors of the fish and vegetables.

If you enjoy the wholesome goodness of this Mediterranean fish recipe, I highly recommend exploring some of my other favorites. You’ll love this satisfying Mediterranean Salmon Bowl, the super convenient Sheet Pan Mediterranean Cod, the perfectly cooked Pan Seared Greek Salmon, or the timeless simplicity of this Baked Cod with Lemon. Each offers a unique twist on healthy, Mediterranean-inspired seafood.

Why You’ll Love This Mediterranean Baked Fish

This Mediterranean Baked Fish isn’t just a recipe; it’s a culinary philosophy, offering a perfect blend of simplicity, vibrant flavors, and incredible health benefits. Here’s why it’s destined to become a staple in your kitchen:

• Effortlessly Easy to Prepare: Forget complicated cooking techniques! This Mediterranean Fish is designed for simplicity. With just a few straightforward steps, you can assemble a complete, gourmet-quality meal in a single baking dish. This minimal-fuss approach takes tender white fish, combines it with an array of aromatic Mediterranean ingredients, and bakes it to juicy, flaky perfection. It’s ideal for busy weeknights when you crave something special without spending hours in the kitchen.
• Bursting with Bright and Flavorful Tastes: Prepare your palate for an explosion of flavors! The harmonious blend of ingredients in this dish creates a rainbow of tastes that will awaken your senses. The briny kalamata olives, tangy capers, succulent cherry tomatoes, and tender artichoke hearts work in concert to create a robust, yet fresh, flavor profile that beautifully complements the mildness of the fish. Each bite offers a delightful balance of savory, sweet, and zesty notes, brightened further by fresh lemon.
• A Wholesome and Light Meal: If you’re seeking a healthy, Mediterranean-style dinner that leaves you feeling satisfied but not heavy, this recipe is your answer. It features lean white fish fillets, rich in protein and Omega-3 fatty acids, paired with an abundance of nutrient-dense vegetables. This makes it a fantastic option for anyone following the Mediterranean diet or simply looking for a balanced, low-calorie meal that doesn’t compromise on flavor or satisfaction.
• Incredibly Versatile for Any Palate: One of the best aspects of this recipe is its adaptability. Don’t have a specific fish on hand? No problem! Prefer a different vegetable? Easily swap it in! This dish is a canvas for your culinary creativity, allowing you to tailor it to your family’s preferences or whatever fresh ingredients you have available. It’s a forgiving recipe that encourages experimentation.
• A Fantastic Family-Friendly Option: With its mild fish and colorful array of vegetables, this recipe is often a hit even with picky eaters. The vibrant presentation and approachable flavors make it appealing, and you can always adjust the ingredient ratios to suit individual tastes, ensuring everyone at the table finds something to love.

Essential Ingredients You’ll Need

Crafting this incredible Mediterranean Baked Fish relies on a selection of fresh, high-quality ingredients that build a robust flavor foundation. Here’s a closer look at what you’ll need and why each component is vital:

• Mild White Fish: The star of our dish! I genuinely prefer a mild white fish for this recipe, as it allows the vibrant Mediterranean flavors to truly shine without being overpowered. Aim for about 2 pounds of fillets, roughly 1 to 1 ½ inches thick, to ensure even cooking and a substantial bite. Excellent flaky white fish options include cod, halibut, haddock, sea bass, snapper, or tilapia. When selecting your fish, look for firm, translucent flesh with no strong “fishy” odor.
• Fresh Lemon: Lemon is indispensable in Mediterranean cuisine, and here it plays a crucial role. Its bright, zesty juice adds a much-needed acidity that beautifully balances the inherent saltiness of the olives and artichokes. It truly awakens and brightens the entire dish, cutting through richness and adding a fresh aroma. For an extra burst of lemony flavor and a fragrant touch, consider adding a pinch of lemon zest along with the juice.
• Vibrant Vegetables: Fresh, colorful vegetables are the heart of the Mediterranean diet and a fantastic addition to this baked fish. I’ve included sweet cherry or grape tomatoes (which burst with flavor when baked), thinly sliced red onion (for a mild bite and beautiful color), and tender artichoke hearts (adding a wonderful tang and texture). Feel free to customize: if one isn’t your favorite, omit it, or swap in other delicious vegetables like bell peppers, zucchini, or fresh spinach.
• Kalamata Olives: These dark, briny Greek olives are a signature Mediterranean ingredient and a non-negotiable for me in this recipe. They impart a deep, salty, and slightly fruity flavor that deeply enhances the dish. While Kalamata olives are my top choice, other pitted olives like green olives or Castelvetrano olives would also work nicely, offering a milder, buttery note.
• Salty Capers: Don’t underestimate these small but mighty flavor bombs! Capers are tiny flower buds, pickled in brine, offering a distinct salty, tangy, and slightly earthy taste. They pair exceptionally well with fish, providing little bursts of briny goodness. If you’re not a fan of their unique flavor, you can certainly leave them out, but I encourage you to try them!
• Aromatic Spices: A carefully selected blend of dried oregano, paprika, and basil comes together to infuse this dish with authentic Mediterranean warmth and aroma. Oregano adds an earthy, robust note, paprika provides a mild sweetness and beautiful color, and basil contributes a sweet, peppery hint. For those who enjoy a little heat, a pinch of red pepper flakes can be added to the mix. Minced garlic cloves are also essential for their pungent, savory depth, building the foundation of flavor.
• Extra Virgin Olive Oil: The cornerstone of Mediterranean cooking. A good quality extra virgin olive oil not only helps to bring all the flavors together and prevent the fish from drying out, but it also contributes its own rich, fruity notes and healthy monounsaturated fats.

Creative Recipe Modifications & Serving Suggestions

One of the many joys of this Mediterranean Baked Fish recipe is its incredible versatility. Feel free to get creative and adapt it to your taste preferences or whatever ingredients you have on hand. Here are some fantastic ways to modify and serve this delicious dish:

• Elevate the Spices: While our basic spice blend is perfect, you can easily switch things up! Try adding a pinch of warming chili powder, earthy cumin, or the distinctive Middle Eastern blend of za’atar for an exotic touch. For those who love a bit of heat, a generous sprinkle of red pepper flakes mixed with the vegetables will add a welcome kick.
• Add a Touch of Cheese: If you’re a cheese lover, crumbling some creamy, salty feta cheese over the top before baking is a game-changer. Feta melts slightly, adding a delightful tangy richness that pairs beautifully with the other Mediterranean ingredients like olives and tomatoes. Goat cheese or even a sprinkle of Parmesan would also be lovely.
• Expand Your Vegetable Horizons: The beauty of Mediterranean cooking is in its abundance of fresh produce. Beyond the standard tomatoes, red onion, and artichokes, consider adding other quick-cooking vegetables. Thinly sliced zucchini, vibrant roasted red peppers (jarred or fresh), colorful bell peppers, tender spinach (stirred in during the last few minutes of baking), or sun-dried tomatoes (for a concentrated sweet-tart flavor) would all make excellent additions.
• Infuse with White Wine: For an extra layer of depth and sophistication, try adding about 1/4 cup of dry white wine, such as Sauvignon Blanc or Pinot Grigio, along with the lemon juice. The wine will deglaze the pan slightly and create a wonderfully aromatic sauce as the fish bakes, infusing the entire dish with a subtle, fruity undertone.
• Serve with Sensational Sauces: While the fish is flavorful on its own, a complementary sauce can take it to the next level. Some fantastic options to serve on the side include a refreshing creamy dill sauce, a nutty and bright tahini yogurt sauce, a bold and spicy sauce made by mixing sriracha mayo with chimichurri, or a sweet-tangy glaze using a drizzle of honey mustard, a savory teriyaki glaze, or a rich balsamic reduction.
• Brighten with Pickled Vegetables: I adore the contrast and zing that pickled vegetables bring to a meal, and they work exceptionally well with this fish. Garnish your cooked fish with these homemade Quick Pickled Vegetables or tangy Quick Pickled Red Onions for an added burst of flavor and a satisfying crunch.
• Protein Swaps: Not a fish person tonight? This flavor profile works beautifully with other proteins too! Try baking chicken breasts or thighs in the same manner, or even add shrimp during the last 5-7 minutes of baking for a quick and easy seafood alternative.

How to Make Mediterranean Baked White Fish: A Step-by-Step Guide

Creating this flavorful Mediterranean Baked Fish is incredibly straightforward. Follow these simple steps for a perfect, healthy meal every time:

Step 1: Prepare the Fish and Oven: Begin by preheating your oven to a robust 425 degrees F (220 degrees C). A hot oven ensures the fish cooks quickly and evenly, preventing it from drying out. While the oven preheats, gently pat your fish fillets completely dry with paper towels. This crucial step helps to create a better texture and allows the seasonings to adhere more effectively. Generously sprinkle salt and freshly ground black pepper over each side of the fish fillets. Next, prepare a large, shallow baking dish by spraying it with a non-stick cooking spray, or use a reliable non-stick baking dish. Carefully arrange the seasoned fresh fish in the baking dish, ensuring the fillets are not overcrowded, which could lead to steaming instead of baking.

Step 2: Add Zesty Lemon: Once the fish is in the baking dish, generously squeeze the fresh lemon juice directly over the fillets. This infuses the fish with bright, tangy flavor right from the start, contributing to its tender texture and vibrant taste. If you have extra lemons, a few thin slices placed on top of or around the fish will also add flavor and a beautiful presentation.

Step 3: Combine the Mediterranean Ingredients: In a medium-sized mixing bowl, bring together all your colorful Mediterranean ingredients. Add the halved cherry tomatoes, thinly sliced red onion, pitted olives, briny capers, halved artichoke hearts, fragrant minced garlic cloves, and a good drizzle of extra virgin olive oil. Sprinkle in the dried oregano, basil, and paprika. Toss everything together gently until all the ingredients are well combined and coated in the olive oil and spices. This ensures every bite of your dish will be packed with flavor.

Step 5: Bake Fish to Perfection: Place the baking dish into your preheated oven and bake for approximately 15 minutes. Cooking times can vary based on the thickness of your fish fillets and your oven’s calibration, so it’s always best to check the internal temperature of the fish with a meat thermometer. Your fish is perfectly done when it reaches an internal temperature of 145 degrees F (63 degrees C). At this point, the flesh will be opaque white throughout and will flake easily when gently pressed with a fork. Avoid overcooking, as this can lead to dry, tough fish.

Step 6: Serve and Garnish: Once cooked, carefully remove the baking dish from the oven. For a beautiful finish and an extra burst of freshness, garnish the baked fish with a sprinkle of freshly chopped parsley and a few extra lemon wedges on the side for squeezing. Serve this Mediterranean masterpiece immediately over fluffy couscous, nutty brown rice, light cauliflower rice, or your favorite pasta to soak up all those incredible juices. Enjoy your healthy, homemade Mediterranean feast!

Storage Tips & Meal Prep Advice

Making this Mediterranean Baked Fish ahead of time or enjoying leftovers is easy! Here’s how to store and reheat your delicious meal to maintain its quality and flavor:

• Refrigeration for Leftovers: Allow any leftover fish and vegetables to cool completely to room temperature before storing. Transfer them to an airtight container and place it in the refrigerator. It will keep well for up to 2-3 days. This makes it perfect for healthy meal prep for lunches or quick dinners later in the week.
• Freezing for Longer Storage: To extend the life of your Mediterranean Baked Fish, freezing is a great option. Ensure the fish is entirely cooled before proceeding. Wrap individual portions tightly in plastic wrap, then place them in an airtight freezer-safe container or a heavy-duty freezer bag. Label with the date. Properly stored, it can be kept in the freezer for 2-3 months. Thaw overnight in the refrigerator before reheating.
• Reheating Instructions: When you’re ready to enjoy your leftovers, there are several ways to reheat. For the best results, especially with fish, I recommend wrapping the portions loosely in aluminum foil and gently heating them in the oven at 275 degrees F (135 degrees C) for 10-15 minutes, or until just warmed through. This low-and-slow method helps prevent the fish from drying out. Alternatively, you can microwave individual portions on a medium setting, checking frequently, or quickly warm them in a lightly oiled pan on the stovetop over medium-low heat. Be careful not to overcook when reheating!