• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Two Purple Figs
  • Home
  • Recipes
        • By Course
          • Appetizer Recipes
          • Main Dishes
            • Chicken
            • Beef
            • Lamb
            • Pasta
            • Pizza
            • Sandwiches
            • Seafood
          • Side Dishes
          • Soups
          • Salads
          • Breakfast Brunch Recipes
          • Desserts
            • Cakes
            • Cheesecakes
            • Cookies
            • Bars & Brownies
            • Muffins
            • Pies
          • Drinks & Smoothies
        • By Method
          • Videos
          • Quick & Easy
          • Air Fryer Recipes
          • Crock Pot Recipes
          • Instant Pot
          • Finger Food
          • Bread Recipes
          • Dips
        • By LifeStyle
          • Gluten Free
          • Vegetarian
          • Vegan
        • By Cuisine
          • American Recipes
          • Asian Recipes
          • Mediterranean Recipes
          • Mexican Recipes
        • By Occasion
          • Easter
          • Holidays
          • Parties
          • Potluck
          • Tailgate
        • All Recipes
  • Recipe Videos
  • About Me
  • Work with Me
  • Newsletter
You are here: Home / Recipes / Main Dishes / Seafood / Mediterranean Baked Fish

Mediterranean Baked Fish

September 15, 2020 by Mahy, Updated March 23, 2022 39 Comments

Jump to Recipe Print Recipe
Long pin for Mediterranean Baked fish

There’s something about baked fish dinners that always wins. They’re easy, quick, light and super delicious! Today’s oven baked fish is loaded with flavors of the Mediterranean and it’s a simplified version of a family classic.

Close up of the baked fish surrounded by olives and tomatoes, topped with capers and jalapenos

This delicious post is in partnership with my friends at Mezzetta! A family company of speciality Mediterranean foods which will elevate your recipes! Mezzetta makes it Betta!

A collection of olives jars and capers surrounded by a tea towel

Before we talk about the baked fish recipe, I just want to share with you the Mezetta products I’ve been loving lately! A variety of olives, peppers and capers. 

They’re fresh tasting and come in a variety of flavors to pick from. I love eating them from the jar—just plain! Or with a cheese sandwich, topped over a salad, soup, and even more, I love cooking with them!

BAKED FISH RECIPE

If you’ve been following me on Instagram, you’ll notice there’s been a bang around my Grandpa’s recipes. He was quite the creative cook, however he was quite the messy cook too. And because of that, my grandma didn’t allow him in the kitchen. 

Close up of the final baked fish recipe out of the oven surrounded by olives, capers, roast tomatoes and herbs

So the very few recipes I managed to save from him are the ones I make so very often. This baked fish recipe is similar to one he made.

The trick to making his baked fish crispy and succulent at the same time, is to preheat the baking pan (with sauce or just olive oil) before adding the fish. 

So while my grandpa used to make a spicy tomato and olive sauce, heat the sauce up in a baking dish then carefully place the fish over the hot sauce before baking. I opted for using fresh tomatoes, whole olives and garlic instead of making them into a sauce.

A spoon with the roast tomatoes and herbs and olives next to the baked fish

Another trick is I preheat the baking pan with the olive oil in the oven before adding on my fish and other ingredients. This creates an instant sear on the fish and helps the garlic, olives, herbs and tomatoes flavors burst immediately into the pan!

Now let’s break down this recipe and tips on baking fish so you can make this in a breeze!

OVEN BAKED FISH

There are so many ways to cook fish, like so so many! And while I have plenty of fish recipes here on the blog, you’ll notice the majority of them are either baked or broiled. 

Haddock fillets seasoned on a pan and surrounded by garlic, fresh thyme, baby tomatoes and the jars of olives.

Here’s why I love cooking fish in the oven

  • It’s easy because the oven does all the work for you.
  • You don’t need to struggle with flipping the fish on a skillet and worry about it sticking or breaking apart (especially fillets).
  • You can turn baked fish into a saucy fish with just a few ingredients around the fish.
  • The fish comes out succulent and tender.
  • It’s versatile and you can play around with herbs, toppings, sauce ingredients to make the dish differently each time.
  • Any type of fish works (whole or fillet), white fish or salmon or shrimp or any!
  • You can assemble the dish in advance and keep it i the fridge, and bake it the day you’re serving it.

Now let’s get on to the recipe!

HOW TO BAKE FISH

First of all, start by gathering your ingredients and preheating the oven to 450 degrees F. 

An oven pan with olive oil and sliced garlic and fresh thyme

You’ll want to get the pan with the olive oil preheating in the oven.

Season the fish with salt, pepper and chilli flakes. 

When the pan is heated enough, add in the garlic, herbs, tomatoes and fish.

The raw fish placed over the garlic surrounded by tomatoes

They will sizzle right away which means the flavors will start to infuse the dish!

Opened up jars of olives and sliced jalapenos and capers for topping the fish

Pick your favorite variety of Mezzetta olives and throw them around the fish.

A hand placing the jalapenos over the fish

Top the fish with some Mezetta tamed jalapeño slices and capers.

Place the pan back in the oven.

A hand holding a jar of capers and the other hand pouring capers over the fish

How Long To Bake Fish? 

This is probably the most common question I get about baking fish. And the truth is, it depends not he type of fish, the thickness of your fish fillet, the size of it, and also if you’re looking for a sauce in your dish.

Another thing to consider is also if you’re preheating the oven fish like I did today. This helps the fish cook faster.

In general, fish fillets such as these haddock pieces which are about 3/4th of an inch thick and 2 1/2 inch long will cook in 15 minutes in the oven.

A whole salmon fillet (which is also a great choice for this recipe!) will need 30 minutes to cook through.

The fish pan ready for baking in the oven

What is the Best fish for Baking?

I love baking fish and I’ve had success baking all types of fish, from white fillets such as tilapia, haddock, halibut to salmon, to shrimp. Also love baking whole fish (bone in) the same way. 

What Temperature do you Bake Fish at?

When you cook fish in the oven you basically have three choices. 

  • You can choose to broil the fish ( broiled salmon recipe here). Boiling is at a high temperature, heat on the top only and very close to the fish. Broiling is the fastest way to cook fish. 
  • You can bake such as today’s recipe and more recipes here. Baking is usually at 350-375 degrees and it’s ideal when you’re creating flavors around the fish such as with today’s ingredients. 
  • And finally you can slow roast. Slow roasting is usually below 350 degrees. so anywhere between 275-325 degrees and this is ideal for super tender fish that you’re afraid to dry out. Slow roasting also creates a fair amount of sauce.

A spoon drizzling the juices and olive oil over the baked fish

Is it better to bake fish covered or uncovered?

This is a tricky one and will depend on what you’re looking for in your fish. Covering the fish creates a steam within the dish which ensures a super moist environment and hence a super moist fish.

However, the steam environment takes away the crips texture and some of the flavor. So I rarely cover my fish because I love a crips texture and I want the max flavor of fish to shine. Instead, to ensure succulent and tender fish without covering, I keep an eye at the oven and make sure not to overcook my fish.

The baked fish recipe ready and a spoon used to serve it

How to Serve Baked Fish?

My best tip once the fish is out of the oven is to grab that flavor packed olive oil around the fish and drizzle it over and over the fish. 

two hands holding the baked fish and a hand pouring the olive oil over the fish, the jars of olives and capers at the background

This is the olive oil loaded with garlic, herbs, tomatoes and Mezzetta olives! Imagine the flavors!

Keep on drizzling that oil and use a nice crusty baguette to mop it from the dish! It’s really so so good!

baked fish out of the ovena nd a spoon drizzling the olive oil over the fish

Also you can serve this Mediterranean dish with a side of rice, pasta, or even salad. It’s a dinner favroite and crowd pleaser! Make this for a crowd —it’s such a fun way to entertain! 

Since you’re all loving this recipe, try this Baked Fish Recipe as well! SO GOOD!

A hand holding holding to mop up the juices from the fish

TIPS FOR OVEN BAKED FISH

  • Preheat the baking dish for quicker cooking.
  • Infuse flavors in your fish and baking dish by using quality products such as Mezzetta!
  • Start off the fish at high temperature and then drop the temperature to ensure the fish cooks all the way through and remains moist.
  • If you want melt in your mouth fish, cover the dish with foil. However you won’t have a crispy texture.
  • Once the fish is out, drizzle the flavor packed olive oil over the fish and serve with crusty bread!
  • To prepare the dish in advance, you’ll need to assemble everything (without preheating the pan) and place it in the fridge until ready to bake. Bake the pan for an extra 10 minutes.
  • ENJOY!!

A fork breaking into the oven baked fish showing the flakey baked fish

FISH RECIPES

Pesto Pistachio Fish Fillet

30 Mins Mexican Tilapia Fish Dinner

Fish Taco Recipe Bowl With Peach Slaw

Baked Salmon With Greek Dressing

Baked Fish With Dill Cherry Salsa And Lemon Cauliflower Rice

Blood Orange Salmon Salad With Orange Dill Dressing

Long pin for Mediterranean Baked fish
3.68 from 301 votes
Print

Mediterranean Baked Fish

There’s something about baked fish dinners that always wins. They’re easy, quick, light and super delicious! Today’s oven baked fish is loaded with flavors of the Mediterranean and it’s a simplified version of a family classic.
Course dinner, Main Course, Main Dish
Cuisine Italian, Mediterranean
Keyword Baked Fish, Baked fish recipe, Oven Baked fish
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4 servings
Calories 178 kcal
Author Mahy

Ingredients

  • 1/3 cup olive oil
  • 4 garlic cloves sliced
  • 6 sprigs fresh thyme
  • 1 1/2 cup baby tomatoes whole
  • 4 Pieces of Haddock fillets
  • 1/4 teaspoon salt and pepper
  • 1/2 teaspoon chilli flakes optional
  • -1 cup Mezzetta Olives a variety of your choice or just one type
  • 1/4 cup Mezzetta sliced jalapeños
  • 2 teaspoons Mezzetta capers drained

Instructions

  1. Preheat the oven to 450 degrees F.
  2. Place the baking dish with the olive oil in the oven to preheat for 6-8 minutes.
  3. In the meantime season your fish with salt, pepper and chilli flakes.
  4. Once the pan is preheated, immediately add in the garlic slices, half of the thyme sprigs, the tomatoes, fish fillets, and Mezzetta olives.
  5. They will sizzle slightly and the aromas will begin to infuse.
  6. Continue by topping the fish with Mezzetta sliced jalapeños and capers.
  7. Drop the oven to 375 degrees and bake the fish for 15-18 minutes depending on the size of your fillets.
  8. If you want a charred look to your fish, switch to broil after 15 minutes of baking and broil for 2 minutes.
  9. Once the fish is ready, take the flavorful olive oil around the fish and drizzle it over the fish.
  10. Garnish with the remaining fresh thyme sprigs and enjoy!

Recipe Notes

TIPS FOR OVEN BAKED FISH

  1. Preheat the baking dish for quicker cooking.
  2. Infuse flavors in your fish and baking dish by using quality products such as Mezzetta!
  3. Start off the fish at high temperature and then drop the temperature to ensure the fish cooks all the way through and remains moist.
  4. If you want melt in your mouth fish, cover the dish with foil. However you won't have a crispy texture.
  5. Once the fish is out, drizzle the flavor packed olive oil over the fish and serve with crusty bread!
  6. To prepare the dish in advance, you’ll need to assemble everything (without preheating the pan) and place it in the fridge until ready to bake.
  7. Bake the pan for an extra 10 minutes.
  8. ENJOY!!
Nutrition Facts
Mediterranean Baked Fish
Amount Per Serving
Calories 178 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Cholesterol 1mg0%
Sodium 183mg8%
Potassium 168mg5%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
Vitamin A 671IU13%
Vitamin C 18mg22%
Calcium 17mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Related Posts

A pile of fish fry and lemon slicesFish Fry A hand holding a slice of olive oil cake over the serving olate with some clementine oranges and a tea towel around itOlive Oil Cake A single plate of spaghetti aglio e olio with lemon slices on the side and some fresh basil leavesSpaghetti aglio e olio – Olive oil Pasta A board with two scallops recipes, a plate of seared scallops and a plate of baked scallops surrounded by lemon slices and a tea towel showing the different ways of how to cook scallopsHow to Cook Scallops
76531 shares
  • Share
  • Yummly
  • Email
  • WhatsApp

Filed Under: Mediterranean Recipes, Potluck, Recipes, Seafood Tagged With: capers, easy dinner, fish dinner, fresh herbs, fresh thyme, garlic, haddock, herbs, jalapenos, light dinner, olives, seafood, seafood dinner, tomatoes

Previous Post: « Watermelon Salad Wedges
Next Post: Fried Eggplant Salad »

Reader Interactions

Comments

  1. Laura

    April 22, 2022 at 10:04 am

    5 stars
    I have been trying to expand my seafood repertoire because my teenage son isn’t a huge fan of fish, and a lot of the options at the fish counter have gotten pretty pricey. I was a little skeptical of using haddock since my main recollection of this fish is my dad buying frozen fillets 30 years ago that were so lifeless and fishy, but this recipe was AMAZING. I followed your instructions to the letter, except I used Mezzetta peperoncini instead of jalapenos. I served it over Seeds of Change 7 whole grains with a side of steamed broccoli – all that herb-infused oil seeping through the rice was delicious, and everyone at the table cleaned their plates! Also loved how quick this was to throw together and cook – I am always skeptical of the prep/cook times on recipes because I feel like it takes me 3 times longer than the stated time to assemble all my ingredients, but I had a beautiful restaurant-quality dinner on the table in 30 minutes. This will be a permanent addition to my rotation!

    Reply
    • Mahy

      April 22, 2022 at 10:48 am

      Thanks so much for making and sharing! I am so happy you enjoyed this!! 🙂

      Reply
  2. D Wagner

    April 9, 2022 at 8:22 pm

    5 stars
    I made this dish for our entire extended family tonight and EVERYONE loved it!

    Thank you for sharing, we will all be making this again soon.

    Reply
    • Mahy

      April 22, 2022 at 10:50 am

      So happy you enjoyed this! Thanks for making and sharing

      Reply
  3. Anne

    March 24, 2022 at 2:14 pm

    Can I use Chilean sea bass for this recipe?

    Reply
    • Mahy

      April 22, 2022 at 10:52 am

      yes absolutely Anne

      Reply
      • Stephanie

        June 15, 2022 at 9:13 pm

        How much would you adjust the cooking time if you went with a sea bass?

        Reply
  4. Jr

    March 8, 2022 at 6:26 pm

    5 stars
    This was super easy to prepare and my husband and I really enjoyed it.

    Reply
    • Mahy

      April 22, 2022 at 10:54 am

      So happy you enjoyed it!! 🙂

      Reply
  5. Kathleen DeMarsico

    October 15, 2021 at 7:23 pm

    5 stars
    Delicious recipe and fast to assemble and cook. Will we making this again real soon!

    Reply
  6. Susan

    July 1, 2021 at 9:03 am

    This was hands down the best recipe ever! OMG the flavors were insane. Used a simple cod fillet and didn’t have jalapenos but followed the rest of the recipe and it was super incredible! I think I might have to make this again tonight! Thank you for sharing! 5 star recipe for sure!

    Reply
    • Mahy

      July 9, 2021 at 10:47 am

      Yaaaaaay!!! Thanks for sharing!!!

      Reply
      • Margaret

        January 15, 2023 at 6:58 pm

        5 stars
        Just found this recipe and made it tonight. Used cod filets. Switched up some flavors but stayed Mediterranean. Added artichokes and Roasted red peppers. Stayed away from spicy as Hubby can’t tolerate. He loved it! It is in our top 10 rotation! Thank you!!

        Reply
  7. Ruth

    June 23, 2021 at 7:35 pm

    5 stars
    I made this lastnite , doubled the recipe for left overs tonight The flavors were even better tonight!! I made fettuccine to serve it over Thanks so much !So scrumptious!!

    Reply
    • Mahy

      June 24, 2021 at 9:55 am

      Yaay!! So glad you loved this! I also love serving this over pasta!! 🙂

      Reply
  8. Sana

    June 9, 2021 at 9:24 pm

    Hi! Will be making this for dinner tonight. Would you recommend using green or black olives for this dish? Thank you!

    Reply
    • Mahy

      June 10, 2021 at 9:50 am

      Hi Sana, it really depends on your favorite type and brand of olives! I would do a combo if you cant decide or personally I would go with green 🙂 But that’s again a personal choice because I prefer green olives 🙂

      Reply
  9. Bridget

    February 20, 2021 at 6:15 am

    5 stars
    I love this fish. So delicious. Also very easy to make. Thank you for sharing

    Reply
    • Mahy

      March 7, 2021 at 11:44 am

      Thank you for making and sharing Bridget!!

      Reply
      • Susan Anderson-Best

        April 3, 2022 at 6:44 pm

        Very delicious, very easy! I will be making this often. Thanks for the great recipe!

        Reply
        • Mahy

          April 22, 2022 at 10:51 am

          Thank you Susan for making and sharing!! 🙂

          Reply
  10. Casi

    January 6, 2021 at 9:19 pm

    5 stars
    This dish is the absolute BOMB. Even my fish-hating (husband loves it and asks for it once a week.

    Reply
  11. Beth

    October 26, 2020 at 9:44 am

    5 stars
    Yummy! My daughter and I love this recipe! I can’t wait to make this recipe again soon! So delicious and tasty!

    Reply
    • Carolyn

      June 7, 2021 at 6:39 pm

      Just made this tonight and was absolutely delicious! Full of flavour and easy to make plus it looks really nice too. Will definitely make again!

      Reply
      • Mahy

        June 10, 2021 at 9:51 am

        So happy You liked those Carolyn!

        Reply
  12. Jess

    October 26, 2020 at 9:14 am

    5 stars
    I love all the flavors here. A flavorful healthy dish is a big win!

    Reply
  13. Gina

    October 26, 2020 at 9:13 am

    5 stars
    This is so gorgeous and love all those Mezzetta additions. Going to try this with cod tonight since that’s what I have on hand!

    Reply
  14. Jen

    October 26, 2020 at 9:08 am

    5 stars
    I love that this dish is not only easy to make but impressive as well. So delicious!

    Reply
  15. Katherine

    October 26, 2020 at 9:00 am

    5 stars
    This baked fish is so simple but so tasty!

    Reply
  16. Jack

    September 24, 2020 at 7:26 am

    5 stars
    I like it. I love fish dishes. It is so nutritious and delicious. Your recipe is simple and easy to make. I followed it and I had a great meal. Can you write more articles about dishes with fish?

    Reply
    • Mahy

      September 26, 2020 at 9:53 pm

      Thanks so much Jack! And thanks for the kind words!

      Reply
  17. Anjali

    September 20, 2020 at 9:23 pm

    5 stars
    What a healthy and flavorful dish!! This is absolutely perfect for an easy weeknight dinner!

    Reply
    • Mahy

      September 23, 2020 at 10:34 am

      Thanks Anjali!

      Reply
  18. Anita

    September 20, 2020 at 9:03 pm

    5 stars
    Wow! This fish dish has such great flavors and so simple to prepare. I’ll be making this again in the future for sure.

    Reply
    • Mahy

      September 23, 2020 at 10:34 am

      Thanks Anita! So happy you liked it!

      Reply
  19. Priya Lakshminarayan

    September 20, 2020 at 8:34 pm

    5 stars
    This is something my husband will absolutely love! He is a big fan of olives

    Reply
    • Mahy

      September 23, 2020 at 10:41 am

      I hope he likes it!

      Reply
  20. Kylie

    September 20, 2020 at 8:33 pm

    5 stars
    Absolutely delicious! Thanks for this recipe- yet another awesome way to convince us to eat more fish.

    Reply
    • Mahy

      September 23, 2020 at 10:42 am

      So happy you liked this Kylie!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Search for a recipe

Mahy PicHi I'm Mahy, a recipe developer, food stylist, culinary instructor, photographer, wife and busy mom! Welcome to my blog!...Read More

Never Miss a Post!

subscribe and receive fresh recipes to your inbox

Share the Love

As Featured On

Search by category

Footer

Footer logo

About

About Mahy

Sign up to Newsletter

Work with Me

Contact

Recipes

By Life Style

By Course

By Method

By Cuisine

By Occasion

All Recipes

Copyright © 2023 · Privacy Policy

All images and content are copyright protected. Please contact me if you would like to use any images . If you want to republish any of my recipes, please link back to my website and the recipe post.

»
«