Mediterranean Baked White Fish with Tomatoes, Olives & Lemon

Ingredients

• 4 white fish fillets (cod, haddock, tilapia, or sea bass), about 150–180 g each
• 2 cups cherry tomatoes, halved
• ½ cup green olives
• 1 lemon, thinly sliced
• 4 cloves garlic, minced
• 3 tbsp extra-virgin olive oil
• 1 tsp paprika
• 1 tsp dried oregano
• ½ tsp dried thyme
• ½ tsp chili flakes, optional
• ½ tsp black pepper
• ¾ tsp salt
• 2 tbsp fresh dill
• 2 tbsp fresh parsley
• 1 tbsp lemon juice

 Method

1. Preheat oven to 400°F (200°C).
2. Pat the fish dry with paper towels and place the fillets in a baking dish.
3. Arrange cherry tomatoes, olives and lemon slices around the fish.
4. Mix olive oil, garlic, paprika, oregano, thyme, chili flakes, salt and pepper.
5. Spoon the seasoned oil over the fish and vegetables.
6. Bake uncovered for 18–22 minutes, depending on the thickness of the fillets.
7. The fish is ready when it flakes easily and reaches 145°F (63°C) internally.
8. Drizzle with fresh lemon juice.
9. Finish with chopped dill and parsley and spoon the roasted tomato-olive juices over the fish.
10. Serve immediately with rice, potatoes, couscous or crusty bread.

Nut & Allergen Info

• Nuts: None required
• Peanuts: None
• Eggs: None
• Dairy: None
• Gluten: Naturally gluten-free
• Soy: None required
• Fish: Yes
• Shellfish: None required

Nutrition — Approx. Per Serving

• Calories: ~350 kcal
• Protein: ~35–40 g
• Carbohydrates: ~9–12 g
• Fat: ~20 g
• Fiber: ~3 g
• Sugar: ~5 g
• Sodium: ~650–800 mg

Nutrition varies with the type of fish and amount of olives/olive oil used.

Q&A

Q: What fish works best?
Cod, haddock, halibut, sea bass and tilapia all work well. Choose thick, firm fillets when possible.

Q: Can I use frozen fish?
Yes, but thaw it completely and pat it very dry before baking.

Q: How do I stop the fish from drying out?
Don’t overbake it. Remove it as soon as the center reaches 145°F (63°C).

Q: Can I add feta?
Yes. Crumble feta over the dish during the final few minutes for a Greek-style version.

Q: Can I make this spicy?
Add extra chili flakes or a pinch of cayenne to the olive-oil mixture.

Q: What can I serve with it?
Cilantro or lemon rice, roasted potatoes, couscous, quinoa, or a simple green salad.

Q: Can I prepare it ahead?
You can assemble the vegetables and seasoning a few hours ahead, but for the best texture, add the fish shortly before baking.

• Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

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