Can I use foil instead of parchment paper?

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.

What kind of white fish works best for this recipe?

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.

How do I know when the fish is done?

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.

Can I freeze this Mediterranean fish?

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.

Is this recipe healthy?

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!

Easy Mediterranean Fish Recipe (Ready in 20 Minutes!)

Name: Baked Mediterranean Fish Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Mediterranean
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

Description

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

Ingredients

Scale

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!