Mediterranean Baked Fish with Tomatoes

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Mediterranean Baked Fish with Tomatoes: A Light & Flavorful Dish

Looking for a healthy, easy, and absolutely delicious fish recipe? This Mediterranean Baked Fish with Tomatoes is the perfect dish! Made with fresh fish fillets, roasted tomatoes, capers, olive oil, garlic, and a burst of Mediterranean herbs, this meal is simple, yet packed with flavor.

This dish is quick to prepare, loaded with omega-3 fatty acids, and naturally gluten-free. It’s perfect for a weeknight dinner, special occasion, or a light summer meal. Serve it with crusty bread, quinoa, or a side salad for a balanced and satisfying meal.

Why You’ll Love This Recipe

✔ Quick & Easy – Ready in less than 30 minutes.
✔ Healthy & Nutritious – Packed with lean protein, healthy fats, and antioxidants.
✔ Minimal Cleanup – Everything is baked in one dish.
✔ Full of Mediterranean Flavors – Olive oil, garlic, tomatoes, and fresh herbs create an irresistible taste.
✔ Versatile – Works with different types of fish and can be customized to your preference.

Ingredients for Mediterranean Baked Fish

This simple ingredient list delivers bold flavors:

For the Fish:

  • 2 white fish fillets (cod, halibut, sea bass, or snapper)
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon smoked paprika
  • ½ teaspoon dried oregano
  • ½ teaspoon red pepper flakes (optional, for heat)

For the Mediterranean Tomato Sauce:

  • 2 cups cherry tomatoes, halved
  • 2 cloves garlic, minced
  • ¼ cup capers, drained
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon dried oregano
  • ¼ teaspoon black pepper
  • ¼ teaspoon crushed red pepper (optional)
  • 2 tablespoons white wine or lemon juice
  • 1 tablespoon chopped fresh parsley (for garnish)

Step-By-Step Instructions

Step 1: Preheat the Oven

  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a baking dish with olive oil.

Step 2: Season the Fish

  1. Pat the fish fillets dry with paper towels.
  2. Rub both sides with olive oil, salt, black pepper, smoked paprika, oregano, and red pepper flakes.
  3. Set aside while preparing the tomato sauce.

Step 3: Prepare the Mediterranean Tomato Mixture

  1. In a bowl, toss cherry tomatoes, garlic, capers, olive oil, oregano, salt, black pepper, and red pepper flakes.
  2. Spread the mixture in the baking dish.
  3. Pour white wine or lemon juice over the tomatoes.

Step 4: Bake the Fish

  1. Place the seasoned fish fillets on top of the tomato mixture.
  2. Bake uncovered for 12–15 minutes, depending on thickness.
  3. The fish is done when it flakes easily with a fork and is opaque in the center.

Step 5: Garnish & Serve

  1. Sprinkle with fresh parsley before serving.
  2. Drizzle with extra olive oil or lemon juice for added flavor.

Tips for the Best Mediterranean Baked Fish

✔ Use Fresh Fish – Fresh, high-quality fish makes a difference.
✔ Don’t Overcook – Fish should flake easily but still be juicy.
✔ Roast Tomatoes Until Soft – This releases their natural sweetness.
✔ Capers Add a Tangy Kick – They enhance the Mediterranean flavors.
✔ Lemon Juice or White Wine – Adds brightness and acidity to balance the dish.

What to Serve with Mediterranean Baked Fish

Pair this dish with simple sides that complement the flavors:

  • Crusty bread or focaccia – Perfect for soaking up the sauce.
  • Steamed quinoa or couscous – Adds a hearty touch.
  • Roasted vegetables – Zucchini, asparagus, or bell peppers work great.
  • Greek salad – A refreshing side with feta, olives, and cucumbers.

Variations & Customizations

This dish is incredibly versatile! Try these delicious variations:

1. Make it Spicier

  • Add extra red pepper flakes or sliced chili peppers.

2. Try Different Fish

  • Works with salmon, tilapia, or shrimp.

3. Add More Veggies

  • Toss in sliced zucchini, bell peppers, or olives.

4. Extra Creamy

  • Add crumbled feta cheese before baking.

How to Store & Reheat

Refrigeration:

  • Store in an airtight container for up to 2 days.

Freezing:

  • Not recommended, as fish can become dry when reheated.

Reheating:

  • Oven: Bake at 300°F (150°C) for 10 minutes.
  • Microwave: Use low power to prevent drying out.

Frequently Asked Questions

1. Can I use frozen fish?

Yes! Just thaw completely and pat dry before seasoning.

2. Can I use canned tomatoes instead of fresh?

Yes, but fresh tomatoes give better texture and flavor.

3. Can I cook this on the stovetop?

Yes! Sauté tomatoes in a pan, then add fish and cover to steam.

4. Can I add olives?

Absolutely! Kalamata or green olives work well in this dish.

Final Thoughts

Mediterranean Baked Fish with Tomatoes is a simple, elegant, and flavor-packed meal that’s healthy and satisfying. Whether you’re preparing a quick weeknight dinner or impressing guests, this dish is a guaranteed winner.

With flaky white fish, juicy roasted tomatoes, briny capers, and fragrant herbs, every bite is a burst of Mediterranean goodness. Enjoy it with a glass of wine, fresh bread, and good company for the ultimate dining experience!

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