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Baked Mediterranean Fish Recipe

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Mediterranean baked fish may sound fancy, but it’s easy enough for weeknight dinners and perfect for entertaining. Prep + cook this Mediterranean fish recipe in just 20 minutes. These steamed fish parcels feature a delicious Mediterranean-inspired topping of tomatoes, capers, and olives which imparts delicious flavor on a mild white fish like cod or tilapia.

I’m really excited to share this Mediterranean fish recipe with olives with you today. Let me tell you why:

  1. We should eat more fish. Most of us don’t eat the recommended amount – 2 servings of fish per week.
  2. Fish can feel hard to cook. (It can also make the kitchen smell, you know…fishy.)
  3. It can be plain if it’s not prepared with some flavor.

But this white fish parcels recipe is neither hard to cook OR plain! And it doesn’t smell up the kitchen. And it doesn’t cost a fortune (I used wild-caught cod). And it’s ready in 20-minutes, so totally doable for a weeknight meal. And even pretty enough for entertaining!

Mediterranean Baked Fish in parchment paper with a fork

This Mediterranean baked fish recipe is basically everything I look for in a nutritious meal.

All this to say is that I really wish I could take all of the credit for this brilliant recipe, but I can’t. It’s all Marissa Hermer. Some of you may know her from Ladies of London, but I know her from her new cookbook, An American Girl in London. (affiliate link)

Drawing inspiration from both her American upbringing and British cuisine, Marissa shows you how to cook delicious, nourishing, family-friendly fare that earns raves on both sides of the pond.

This easy Mediterranean baked fish recipe was originally published in May 2017, and updated in September 2020.

piece of white fish on parchment paper with olives and tomatoes

What is Mediterranean Fish?

Fish recipes Mediterranean style can mean a few different things, but this one is bursting with classic Mediterranean flavors (think garlic, tomatoes, olives, capers, lemon….SO good).

How to Cook Mediterranean Fish:

This Mediterranean baked fish recipe may look fancy, but it’s easy enough for a weeknight dinner. Here’s how to make it:

  • Make tomato mixture. In a skillet over medium heat, cook garlic, tomatoes, olives, and capers. Saute for a few minutes, until ingredients soften and season with pepper to taste. (And salt if you need any!)
topping for Mediterranean Fish recipe
  • Prep fish parcels. Place a fish fillet in the center of each piece of parchment. Arrange a lemon slice on top of each fillet and divide the tomato mixture on top. Drizzle with olive oil and white wine.
  • Make tent for steamed cod parcels. Fold the parcels by folding the sides of the foil together, creating a tent, ensuring there are no gaps as you fold the paper together.
  • Bake Mediterranean cod fish. Place parcels on a baking sheet and bake for 8-10 minutes, or until fish flakes easily. Sprinkle with basil leaves and serve.

How to Store Mediterranean Baked Fish:

Store this Mediterranean baked fish recipe in the refrigerator for 2-3 days. Reheat the fish in a 350 degree F oven or a hot skillet for best results.

Mediterranean baked fish in parchment paper

What to Serve with Mediterranean Baked Fish Recipe:

I’d recommend some veggies and a whole grain like brown rice or quinoa on the side. And some white wine, you’ll need to open a bottle for the fish anyway! 😉 Here are a few dinner side dish ideas:

  • French Green Beans – If you need any convincing that haricot vert should always be used over regular green beans…just read this.
  • Broiled Asparagus – Asparagus is a perfect side to panko baked cod fish.
  • Simple Green Salad – Simple, easy, and so delicious. A few more steps than a bag of greens + bottled dressing, but worth it!
  • Green Beans Vinaigrette – If you like salads with blue cheese and nuts, you’ll love this green bean twist.

More Easy Fish Recipes:

If you like this Mediterranean baked fish recipe, you might also like some of these other easy and healthy fish recipes:

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Baked Mediterranean Fish Recipe

  • Author: Marissa Hermer
  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 mins
  • Yield: 4 servings 1x

Description

This Mediterranean baked fish recipe may sound fancy, but it’s easy enough for weeknight dinners. Prep + cook in 20 min.


Scale

Ingredients

  • 2 Tablespoons olive oil
  • 1 clove garlic, sliced
  • 16 cherry tomatoes, halved
  • 8 kalamata olives, pitted and roughly chopped
  • 1 Tablespoon capers
  • sea salt and pepper, to taste
  • 46 oz fillets flaky white fish
  • 1 small lemon, thinly sliced
  • 4 Tablespoons white wine
  • 1 small bunch basil, leaves torn

Instructions

  1. Preheat oven to 400 degrees. Cut 4 large squares of parchment paper.
  2. In a skillet over medium heat, add 1 Tablespoon oil. Add the garlic, tomatoes, olives and capers.
  3. Saute for 3 minutes, or until the ingredients begin to soften. Season with salt and pepper and set aside.
  4. 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.
  5. Wrap each parcel by folding the sides together and creating a tent, ensuring there are no gaps as you fold the paper together.
  6. 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.

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Mediterranean fish recipe - pinterest

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Comments

  1. Robyn

    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