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Mediterranean Baked Fish

There’s something about baked fish dinners that always wins. They’re easy, quick, light and super delicious! Today’s oven baked fish is loaded with flavors of the Mediterranean and it’s a simplified version of a family classic.
Course dinner, Main Course, Main Dish
Cuisine Italian, Mediterranean
Keyword Baked Fish, Baked fish recipe, Oven Baked fish
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4 servings
Calories 178 kcal
Author Mahy

Ingredients

  • 1/3 cup olive oil
  • 4 garlic cloves sliced
  • 6 sprigs fresh thyme
  • 1 1/2 cup baby tomatoes whole
  • 4 Pieces of Haddock fillets
  • 1/4 teaspoon salt and pepper
  • 1/2 teaspoon chilli flakes optional
  • -1 cup Mezzetta Olives a variety of your choice or just one type
  • 1/4 cup Mezzetta sliced jalapeños
  • 2 teaspoons Mezzetta capers drained

Instructions

  1. Preheat the oven to 450 degrees F.
  2. Place the baking dish with the olive oil in the oven to preheat for 6-8 minutes.
    An oven pan with olive oil and sliced garlic and fresh thyme
  3. In the meantime season your fish with salt, pepper and chilli flakes.
    A hand placing the jalapenos over the fish
  4. Once the pan is preheated, immediately add in the garlic slices, half of the thyme sprigs, the tomatoes, fish fillets, and Mezzetta olives.
  5. They will sizzle slightly and the aromas will begin to infuse.
    The fish pan ready for baking in the oven
  6. Continue by topping the fish with Mezzetta sliced jalapeños and capers.
  7. Drop the oven to 375 degrees and bake the fish for 15-18 minutes depending on the size of your fillets.
    A spoon drizzling the juices and olive oil over the baked fish
  8. If you want a charred look to your fish, switch to broil after 15 minutes of baking and broil for 2 minutes.
  9. Once the fish is ready, take the flavorful olive oil around the fish and drizzle it over the fish.
  10. Garnish with the remaining fresh thyme sprigs and enjoy!
    A fork breaking into the oven baked fish showing the flakey baked fish

Recipe Notes

Tips For Mediterranean Baked Fish

  • Preheat the baking dish for quicker cooking.
  • Start off the fish at high temperature and then drop the temperature to ensure the fish cooks all the way through and remains moist.
  • If you want melt in your mouth fish, cover the dish with foil. However you won't have a crispy texture.
  • Once the fish is out, drizzle the flavor packed olive oil over the fish and serve with crusty bread!
  • To prepare the dish in advance, you’ll need to assemble everything (without preheating the pan) and place it in the fridge until ready to bake. Bake the pan for an extra 10 minutes.

Baked vs Pan Seared Fish

  • Baked: easier, more sauce, less hands on
  • Pan seared: crisp exterior, less sauce

Mediterranean vs Lemon Butter Fish

Whole Fish vs Fillet

  • Whole: Snapper, sea bass or sea bream has more flavor
  • Fillet: Is quicker and easier.

Mediterranean Fish Variations

Why Did The Fish turn out dry

You probably overcooked the fish or used a filet that's too thin.

What if the Fish is bland

If you didn't use enough salt or olives or capers, it would turn bland.

Why is The Fish Too watery

You have baked the fish in an overcrowded pan, or you baked the fish in a low oven temperature.

What if It Feels Too oily

You have probably used an excessive amount of olive oil.

Why is The Fish sticking

The fish would stick if the oven fish was not preheated ahead of adding the fish, and if you used a low quality pan.

Storage And Reheating

  • Refrigerate any leftovers up to 2- 3 days
  • Store with juices to maintain moisture
  • To Reheat: Oven reheating is always preferred, cover the fish and reheat at 350 degrees F.
  • As always, avoid microwave because it can toughen the texture.

What is the best fish for Mediterranean baked fish?

Firm white fish like cod, haddock, or halibut works best.

How long should you bake fish?

About 15 minutes for fillets, up to 30 for larger cuts.

Should fish be covered when baking?

Uncovered for better flavor; covered for extra moisture.

Can I make this ahead?

Yes, assemble in advance and bake when ready.

 

Nutrition Facts
Mediterranean Baked Fish
Amount Per Serving
Calories 178 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Cholesterol 1mg0%
Sodium 183mg8%
Potassium 168mg5%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
Vitamin A 671IU13%
Vitamin C 18mg22%
Calcium 17mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.