Ingredients
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)
Instructions
Step 1: Preheat the Oven
- Preheat your oven to 400°F (200°C).
- Lightly grease a baking dish with olive oil.
Step 2: Season the Fish
- Pat the fish fillets dry with paper towels.
- Rub both sides with olive oil, salt, black pepper, smoked paprika, oregano, and red pepper flakes.
- Set aside while preparing the tomato sauce.
Step 3: Prepare the Mediterranean Tomato Mixture
- In a bowl, toss cherry tomatoes, garlic, capers, olive oil, oregano, salt, black pepper, and red pepper flakes.
- Spread the mixture in the baking dish.
- Pour white wine or lemon juice over the tomatoes.
Step 4: Bake the Fish
- Place the seasoned fish fillets on top of the tomato mixture.
- Bake uncovered for 12–15 minutes, depending on thickness.
- The fish is done when it flakes easily with a fork and is opaque in the center.
Step 5: Garnish & Serve
- Sprinkle with fresh parsley before serving.
- Drizzle with extra olive oil or lemon juice for added flavor.
Notes
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.