Tender, flaky fish baked with juicy tomatoes, garlic, lemon, olives, herbs, and feta. This simple Mediterranean-style dinner comes together quickly and is light, flavorful, and perfect for a busy weeknight.
Recipe Details
Prep time: 10 minutes
Bake time: 18–22 minutes
Total time: 30–35 minutes
Servings: 4
Ingredients
For the Fish
4 white fish fillets, about 5–6 oz (140–170 g) each
2 tablespoons extra-virgin olive oil
3 garlic cloves, minced
1 teaspoon dried oregano
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
1 lemon, thinly sliced
1 tablespoon fresh lemon juice
Mediterranean Topping
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
½ cup Kalamata olives, pitted
¼ cup crumbled feta cheese
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh dill, optional
¼ teaspoon red pepper flakes, optional
Optional
1 tablespoon capers
½ teaspoon lemon zest
Extra lemon wedges for serving
Instructions
- Preheat the Oven
Preheat your oven to 400°F (200°C).
Lightly grease a baking dish with a little olive oil.
- Prepare the Fish
Pat the fish fillets dry with paper towels.
Place them in the prepared baking dish in a single layer.
Drizzle with olive oil and lemon juice.
Sprinkle with garlic, oregano, paprika, salt, and black pepper.
- Add the Mediterranean Vegetables
Scatter the cherry tomatoes, red onion, and Kalamata olives around and over the fish.
Place lemon slices on top of the fillets.
Add capers and red pepper flakes if using.
- Bake
Bake uncovered for 18–22 minutes, depending on the thickness of the fish.
The fish is ready when it flakes easily with a fork and reaches 145°F (63°C) in the thickest part.
Avoid overbaking, as white fish can dry out quickly.
- Add Feta
Remove the baking dish from the oven.
Sprinkle the crumbled feta over the fish and vegetables.
Return to the oven for 2–3 minutes, just until the feta is warmed.
- Garnish & Serve
Sprinkle with fresh parsley and dill.
Add a little lemon zest and an extra squeeze of fresh lemon juice.
Serve immediately with the roasted tomatoes, olives, and pan juices spooned over the fish.
Best Fish to Use
This recipe works especially well with:
Cod
Haddock
Halibut
Tilapia
Sea bass
Pollock
Snapper
Choose fillets of similar thickness so they cook evenly.
Serving Suggestions
Serve with:
Greek salad
Roasted potatoes
Quinoa
Brown rice
Couscous
Warm pita
Tzatziki
Steamed green beans
Roasted zucchini
Sautéed spinach
For a lighter meal, serve the fish with a large cucumber-tomato salad and steamed vegetables.
Helpful Tips
Pat the fish dry first. This helps the seasonings stick and prevents excess liquid in the baking dish.
Don’t overcrowd the dish. Keep the fish in one layer so it cooks evenly.
Use fresh lemon. Fresh lemon juice gives the dish a much brighter Mediterranean flavor.
Check early. Thin fillets may be done in 12–15 minutes, so start checking before the full cooking time.
Don’t overcook. Remove the fish as soon as it reaches 145°F (63°C) and flakes easily.
Approximate Nutrition
Per serving, based on 4 servings and using cod:
Calories: 330–360
Protein: 36–40 g
Carbohydrates: 9–12 g
Fat: 17–19 g
Fiber: 2–3 g
Sugar: 4–5 g
Sodium: 650–800 mg
Nutrition will vary depending on the type of fish, amount of olive oil, feta, and olives used.
All Nut & Allergen Information
Peanuts: None
Tree nuts: None
Dairy: Contains dairy from feta
Eggs: None
Gluten: Naturally gluten-free
Wheat: None required
Soy: None required
Sesame: None required
Fish: Contains fish
Shellfish: None
Nut-free as written. Always check packaged ingredients such as olives, feta, seasonings, and broth for manufacturer-specific allergen warnings.
Recipe Q&A
Q: What type of fish is best for this recipe?
Cod is an excellent choice because it is mild, flaky, and readily available. Haddock, halibut, snapper, tilapia, and sea bass also work well.
Q: Can I use frozen fish?
Yes. Thaw the fish completely in the refrigerator first, then pat it very dry before seasoning.
Q: Can I use salmon?
Yes, although salmon has a richer flavor and will have a different texture. Adjust the cooking time according to the thickness.
Q: How do I know when the fish is done?
The fish should flake easily with a fork and reach 145°F (63°C) internally at the thickest point.
Q: Can I use frozen vegetables?
Fresh tomatoes and onions are best for this recipe, but frozen vegetables can work if thawed and drained thoroughly.
Q: Can I make this without feta?
Yes. Simply leave it out or substitute goat cheese if desired.
Q: Can I make it dairy-free?
Yes. Omit the feta or use a dairy-free feta alternative.
Q: Can I add spinach?
Absolutely. Add a few handfuls of fresh spinach around the fish during the final 5–7 minutes of baking.
Q: Can I add zucchini?
Yes. Thinly sliced zucchini works very well. Add it around the fish before baking.
Q: Can I add potatoes?
Yes, but cook them partially first because fish cooks much faster than potatoes. Small roasted potatoes work especially well.
Q: Can I prepare this ahead of time?
You can assemble the vegetables and season the fish several hours ahead and refrigerate. For best texture, bake shortly before serving.
Q: How long do leftovers last?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Q: How should I reheat the fish?
Reheat gently in a 300°F (150°C) oven until just warmed through. Avoid overheating because the fish can become dry.
Q: Can I make this spicy?
Yes. Add red pepper flakes, cayenne, or sliced fresh chili.
Q: Is this recipe low-carb?
Yes. The fish, vegetables, olives, feta, and olive oil are relatively low in carbohydrates. Serve without bread, rice, or potatoes for a lower-carb meal.
Q: Can I make this in an air fryer?
Yes, for individual portions. Use an air-fryer-safe dish or foil-lined basket and cook around 375°F (190°C) until the fish reaches 145°F (63°C), checking early because cooking time varies by model and fillet thickness.
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