Baked Mediterranean Fish
This Mediterranean fish recipe is one of those dinners that feels fancy but comes together in just 20 minutes. You layer mild white fish like cod or tilapia with tomatoes, olives, and capers, wrap everything in parchment paper, and let the oven do the work. The parchment creates a little steam pocket that keeps the fish incredibly moist while infusing it with all those bright Mediterranean flavors. Plus, there’s basically no cleanup! Just toss the paper when you’re done. It’s perfect for weeknight dinners when you want something that tastes special without the effort.
⏱️ Total Time: 20 minutes
🍽️ Servings: 4
🥘 Method: Baked in parchment
🥗 Dietary Needs: Gluten-free, dairy-free, low-carb
Elegant, yet easy.
Reprinted with permission from Marissa Hermer and her An American Girl in London cookbook.
The flavors are perfection, the prep simple, the parchment paper trick smart! I love this light and nutritious meal. It’s…
🐟 Ready in 20 minutes: From prep to plate, this is one of the fastest fish dinners you can make.
🍅 Bursting with flavor: Tomatoes, olives, capers, and lemon create those bright Mediterranean flavors that make every bite interesting.
🧼 Zero cleanup: Cooking in parchment means no scrubbing pans, just toss (or compost!) the paper and you’re done.
💚 Light & healthy: Lean protein, vegetables, and healthy fats!
🎯 Foolproof technique: The parchment paper keeps the fish perfectly moist so it’s almost impossible to overcook.
You’ll also want to try my panko salmon, crunchy baked cod, or lemon pepper shrimp next time.
Ingredient Notes
You’ll need some fresh ingredients and pantry staples to bring this healthy fish dinner to the table: white fish fillets (cod, tilapia, halibut, or snapper all work great), cherry or grape tomatoes, kalamata olives (or black olives if you prefer something milder), capers, fresh garlic, good quality olive oil, a small lemon, fresh basil for garnish, and optional white wine for extra flavor.
Emily’s Tips & Tricks
- Pro tip: Ensure even cooking by choosing fillets of similar thickness. If your fish pieces vary in size, the thinner ones will overcook while the thicker ones are still underdone. Aim for fillets that are about 6 ounces each and roughly the same thickness throughout. If you end up with different sizes, you can adjust cooking time, just check the thinner pieces a couple minutes earlier.
- Shortcuts: You could also use a quality jarred tomato bruschetta topping instead of making your own tomato mixture if you’re really pressed for time or if the tomatoes aren’t great.
- Feeding kids without pressure: he olives and capers might be too strong for some kids, so consider letting everyone build their own parcels. Set out all the toppings and let kids choose what goes on their fish to make their own parcel. They’ll be way more likely to eat it when they feel ownership over it.
- Additions: Toss in some thinly sliced fennel or zucchini ribbons with the tomatoes for extra vegetables. A dollop of pesto on top right before serving is also incredible.
Baked Mediterranean Fish Recipe
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Bake
- Cuisine: Mediterranean
- Diet: Gluten Free
Description
This Mediterranean baked fish recipe may sound fancy, but it’s easy enough for weeknight dinners. Prep + cook in 20 min.
Ingredients
- 2 Tbsp. olive oil
- 1 clove garlic, sliced
- 16 cherry tomatoes, halved
- 8 kalamata olives, pitted and roughly chopped
- 1 Tbsp. capers
- sea salt and pepper, to taste
- 4–6 oz fillets flaky white fish
- 1 small lemon, thinly sliced
- 4 Tbsp. white wine (optional)
- 1 small bunch basil, leaves torn
Instructions
- Preheat oven to 400 degrees. Cut 4 large squares of parchment paper.
- In a skillet over medium heat, add 1 Tablespoon oil. Add the garlic, tomatoes, olives, and capers.
- Sauté for 3 minutes, or until the ingredients begin to soften. Season with salt and pepper and set aside.
- Place a fish fillet in the center of each piece of parchment. Arrange a lemon slice on top of each fillet and evenly divide the tomatoes, olives, and capers among the fish parcels. Sprinkle with a pinch of sea salt and pepper. Drizzle with 1 teaspoon olive oil and 1 tablespoon white wine if using.
- Wrap each parcel by folding the sides together and creating a tent, ensuring there are no gaps as you fold the paper together.
- Place the parcels on a baking sheet and bake for 8 to 10 minutes, or until the fish flakes easily and the flesh is opaque. Sprinkle the opened parcels with basil leaves, and serve immediately.
Notes
Recipe credit: Reprinted with permission from Marissa Hermer and her An American Girl in London cookbook.
Storage: Store leftover fish in an airtight container in the refrigerator for 2-3 days. The fish stays pretty moist, though it’s definitely best the day you make it. Reheat gently in a 350°F oven or in a skillet over medium-low heat. Don’t microwave it, or the fish will get rubbery.
Ingredients: Use any flaky white fish you can find – cod, tilapia, halibut, snapper, grouper, flounder, or haddock all work beautifully. If kalamata olives are too intense for you, try castelvetrano olives (they’re milder and buttery) or even just regular black olives. The white wine is totally optional and can be skipped entirely.
Prep ahead: You can sauté the tomato mixture up to a day ahead and store it in the fridge. Assemble the parcels up to 2 hours before baking, just keep them in the fridge until you’re ready to pop them in the oven. Don’t assemble them too far in advance or the acid from the tomatoes and lemon can start to “cook” the fish.
Serve with: This fish is beautiful with simple sides, try it with quinoa, rice, or crusty bread to soak up the juices, and a veggie like roasted asparagus, green beans, or this quinoa arugula salad to combine it all!
Serving Suggestions
This fish is pretty light, so I would recommend adding a carb (rice, pasta, bread) and a veggie to round it out:
FAQs
It will work, but parchment paper creates a gentle steam that keeps the fish incredibly moist, while foil can give the fish a slightly metallic taste. The parchment also doesn’t stick to the delicate fish the way foil sometimes can. Stick with parchment for the best results.
Any flaky white fish works beautifully – cod, tilapia, halibut, snapper, grouper, flounder, or haddock. Look for fillets that are about 6 ounces each and relatively similar in thickness so they cook evenly.
Yes! You can assemble the parcels up to 2 hours before baking and keep them in the fridge. Just don’t assemble them too far in advance, or the acid from the tomatoes and lemon will start to “cook” the fish. You can also sauté the tomato mixture up to a day ahead and store it separately.
The fish is ready when it flakes easily with a fork, and the flesh is opaque throughout. For 6-ounce fillets at 400°F, this usually takes 8-10 minutes. Start checking at 8 minutes, if the fish is still translucent in the center, give it another minute or two.
I don’t recommend freezing the cooked fish with the sautéed toppings. The texture of the tomatoes and fish doesn’t hold up well to freezing and reheating. This dish is really best enjoyed fresh or within 2-3 days from the fridge.
Absolutely! It’s packed with lean protein from the fish, healthy fats from the olive oil and olives, and veggies. It’s naturally low in carbs and gluten-free, making it work for many!
About the Author
Emily Dingmann is a recipe developer and founder of My Everyday Table, where she helps busy families take the stress out of weeknight dinners. With a Bachelor of Science in Nutrition and almost 20 years of experience, Emily specializes in simple, nourishing recipes and weekly meal plans that actually work for everyday life. She’s a Certified Intuitive Eating Counselor who believes delicious food and good nutrition go hand in hand.
Get started: Weeknight Dinners Guide | Weekly Meal Plans | About Emily
Food styling and photography by Loren Runion.
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Love this idea for dinner! I know Marissa from Ladies of London (guilty pleasure!!) and I bet her book is really fun!
I might need to watch it, if it’s on Bravo I probably like it. 🙂
Also, your photos are particularly gorgeous Em!
Thank you. 🙂 🙂
this sounds so good! i really should have fish more often.
I know, I feel the same!
I usually buy grilled fish for Good Friday but as there will be 22 of us it gets a bit expensive, so I’m thinking of cooking it myself. I’m looking at this recipe but just wondering if you could recommend another one for the not so fish lovers
Hi Robyn, this salmon is a favorite among my meal plan group and readers: https://myeverydaytable.com/baked-panko-salmon/ Might be worth a try! Or using this topping on a white fish if you are using something like cod.