A delicious, healthy Mediterranean Baked Fish with Tomatoes & Herbs featuring tender, flaky fish baked in a flavorful tomato sauce with fresh garlic, lemon, olive oil, and aromatic herbs. This easy one-pan dinner is perfect for busy weeknights, family meals, or a healthy Mediterranean-inspired lunch.
The combination of juicy tomatoes, fresh herbs, and lemon creates a light, flavorful sauce that complements the fish beautifully. Serve it with roasted vegetables, rice, or a fresh Mediterranean salad for a complete meal.
Recipe Information
– Preparation Time: 15 minutes
– Cooking Time: 25 minutes
– Total Time: 40 minutes
– Servings: 4
– Course: Main Course
– Cuisine: Mediterranean
– Cooking Method: Oven-Baked
– Diet: High-Protein, Gluten-Free
– Difficulty: Easy
Ingredients
For the Fish
– 1½ pounds white fish fillets, such as cod, haddock, tilapia, or halibut
– 2 tablespoons extra virgin olive oil
– 1 teaspoon salt, or to taste
– ½ teaspoon black pepper
– 1 teaspoon paprika
– ½ teaspoon dried oregano
– ½ teaspoon dried thyme
– ½ teaspoon garlic powder
– Juice of ½ lemon
For the Mediterranean Tomato Sauce
– 2 tablespoons extra virgin olive oil
– 1 medium yellow onion, finely chopped
– 3 cloves garlic, minced
– 2 cups cherry tomatoes, halved
– 1 cup diced fresh tomatoes
– ½ teaspoon dried oregano
– ½ teaspoon dried basil
– ¼ teaspoon red pepper flakes, optional
– 1 tablespoon tomato paste
– ½ teaspoon salt, or to taste
– ¼ teaspoon black pepper
– ½ cup vegetable broth or water
– 1 tablespoon fresh lemon juice
For Garnishing
– 2 tablespoons fresh parsley, chopped
– 1 tablespoon fresh basil leaves
– Lemon slices
– 1 tablespoon fresh dill, optional
Instructions
Step 1: Prepare the Fish
Preheat your oven to 400°F (200°C).
Pat the fish fillets dry using paper towels. Place them in a bowl or on a plate.
Drizzle with olive oil and lemon juice. Sprinkle with salt, black pepper, paprika, oregano, thyme, and garlic powder.
Gently rub the seasonings over both sides of the fish.
Set aside while preparing the tomato sauce.
Step 2: Prepare the Mediterranean Tomato Sauce
Heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the chopped onion and cook for 4–5 minutes until softened and slightly translucent.
Add the minced garlic and cook for another 30 seconds until fragrant.
Stir in the cherry tomatoes, diced tomatoes, tomato paste, oregano, basil, red pepper flakes, salt, and black pepper.
Pour in the vegetable broth or water.
Stir everything together and allow the sauce to simmer for 8–10 minutes, until the tomatoes soften and the sauce becomes slightly thickened.
Add the fresh lemon juice and stir well.
Step 3: Assemble the Baking Dish
Lightly grease a baking dish with olive oil.
Spread half of the Mediterranean tomato sauce across the bottom of the dish.
Arrange the seasoned fish fillets over the tomato sauce in a single layer.
Spoon the remaining tomato sauce over and around the fish.
Add a few lemon slices on top for extra freshness and flavor.
Step 4: Bake the Fish
Place the baking dish in the preheated oven.
Bake for approximately 15–20 minutes, depending on the thickness of the fish fillets.
The fish is ready when it becomes opaque, flakes easily with a fork, and reaches an internal temperature of 145°F (63°C).
Avoid overcooking, as this can make the fish dry.
Step 5: Garnish and Serve
Remove the baking dish from the oven.
Sprinkle the fish with freshly chopped parsley, basil, and dill.
Add additional fresh lemon juice if desired.
Allow the fish to rest for 2–3 minutes before serving.
Serve warm with the flavorful Mediterranean tomato sauce spooned over each fillet.
Serving Suggestions
This Mediterranean Baked Fish pairs beautifully with:
– Mediterranean roasted potatoes
– Steamed brown rice
– Lemon herb quinoa
– Roasted zucchini and bell peppers
– Fresh Greek salad
– Cauliflower rice
– Steamed broccoli
– Garlic sautéed spinach
– Mediterranean couscous
For a low-carb meal, serve with roasted vegetables, cauliflower rice, or a fresh cucumber salad.
For a complete Mediterranean dinner, pair the fish with roasted potatoes and a simple tomato-cucumber salad.
Tips for the Best Mediterranean Baked Fish
1. Choose fresh fish: Cod, haddock, halibut, or tilapia work well because they have a mild flavor and flaky texture.
2. Pat the fish dry: Removing excess moisture helps the seasonings adhere properly.
3. Use fresh tomatoes: Cherry tomatoes and ripe fresh tomatoes create a naturally sweet sauce.
4. Do not overcook: Check the fish near the end of the cooking time.
5. Add fresh herbs after baking: Parsley, basil, and dill provide fresh flavor and aroma.
6. Adjust the seasoning: Add more lemon juice, black pepper, or herbs according to your preference.
7. Prepare the sauce first: Simmering the tomatoes before baking helps develop a richer Mediterranean flavor.
Nutritional Information
Estimated nutrition per serving, assuming 4 servings and using cod with the listed ingredients. Actual values vary depending on the fish and ingredient brands.
Nutrient Amount
Calories 320 kcal
Protein 35 g
Total Fat 15 g
Saturated Fat 2.5 g
Carbohydrates 12 g
Fiber 3 g
Total Sugar 6 g
Sodium 650 mg
Cholesterol 75 mg
Nut Information & Allergen Details
Does This Recipe Contain Nuts?
This Mediterranean Baked Fish recipe does not contain nuts in its standard ingredient list.
– Peanuts: Not included
– Almonds: Not included
– Walnuts: Not included
– Cashews: Not included
– Pecans: Not included
– Pistachios: Not included
– Hazelnuts: Not included
– Brazil nuts: Not included
Potential Allergens
– Fish: Contains fish, such as cod, haddock, tilapia, or halibut.
– Tree Nuts: Not included in the standard recipe.
– Peanuts: Not included in the standard recipe.
– Dairy: No dairy ingredients included.
– Eggs: No eggs included.
– Gluten: No gluten-containing ingredients included.
– Soy: No soy ingredients included in the standard recipe.
Gluten-Free Information
This recipe is naturally gluten-free when prepared with plain fish, fresh vegetables, olive oil, herbs, and gluten-free vegetable broth.
Always check the ingredient labels on packaged broth, tomato paste, and seasonings.
Cross-Contamination Information
If preparing this recipe for someone with a food allergy, use clean utensils, cookware, cutting boards, and baking dishes.
Check all ingredient labels for possible allergen warnings.
Frequently Asked Questions (Q&A)
Q1: What is the best fish for Mediterranean Baked Fish?
Cod, haddock, halibut, and tilapia are excellent choices. They have mild flavors and work well with tomatoes, lemon, garlic, and Mediterranean herbs.
Q2: Can I use frozen fish?
Yes. Thaw the fish completely in the refrigerator before cooking. Pat it dry before seasoning to remove excess moisture.
Q3: Can I prepare this recipe without fresh tomatoes?
Yes. You can substitute approximately 1½ cups of canned diced tomatoes for the fresh tomatoes. Choose plain canned tomatoes without added seasonings.
Q4: Is Mediterranean Baked Fish healthy?
Yes. Fish provides protein, while tomatoes, olive oil, and herbs contribute flavor and nutrients. The recipe can fit into a balanced Mediterranean-style eating plan.
Q5: Is this recipe suitable for a low-carb diet?
Yes. The fish and tomato sauce are relatively low in carbohydrates. Serve with cauliflower rice or roasted non-starchy vegetables for a low-carb meal.
Q6: Can I make this recipe dairy-free?
Yes. The standard recipe is already dairy-free because it does not use butter, cheese, cream, or milk.
Q7: Can I make this recipe ahead of time?
You can prepare the tomato sauce a day ahead and refrigerate it in an airtight container. Season the fish shortly before baking for the best texture.
Q8: How do I store leftover baked fish?
Allow the fish to cool slightly and transfer it to an airtight container. Refrigerate within 2 hours of cooking and consume within 3 days.
Q9: Can I freeze Mediterranean Baked Fish?
Yes. Freeze cooked fish and tomato sauce in an airtight, freezer-safe container for up to 2 months for best quality. Thaw in the refrigerator before reheating.
Q10: How do I reheat leftover fish?
Reheat in a covered oven-safe dish at 300°F (150°C) until warmed through. Add a little water or tomato sauce to help keep the fish moist.
Q11: Can I make this recipe spicy?
Yes. Add red pepper flakes, cayenne pepper, or a little chopped fresh chili to the tomato sauce.
Q12: Can I use salmon instead of white fish?
Yes. Salmon works well with tomatoes, garlic, lemon, and herbs. Adjust the cooking time according to the thickness of the fillets.
Q13: Is this recipe suitable for meal prep?
Yes. Divide the fish and tomato sauce into individual containers and serve with rice, quinoa, or roasted vegetables. Keep refrigerated and consume within 3 days.
Q14: Can I make this recipe without vegetable broth?
Yes. Replace the vegetable broth with water. The tomatoes, olive oil, garlic, and herbs will still create a flavorful sauce.
Q15: How can I reduce the sodium?
Use less added salt, choose fish without added sodium, and use unsalted vegetable broth or water. Check packaged ingredients for sodium content.
Final Recipe Summary
Mediterranean Baked Fish with Tomatoes & Herbs is an easy, flavorful, protein-rich dinner made with tender fish, fresh tomatoes, garlic, olive oil, lemon, and aromatic herbs.
It is naturally gluten-free, dairy-free, and nut-free based on the listed ingredients. Serve it with Mediterranean vegetables, rice, or a fresh salad for a delicious family meal.