The Ultimate Mediterranean Baked Fish with Tomatoes Recipe

Fresh seafood meets vibrant Mediterranean baked fish with tomatoes that burst with flavor in every bite.

The Mediterranean coastline inspires this simple yet elegant dish.

Ripe tomatoes and delicate fish create a harmonious culinary experience that transports you to sunny seaside towns.

Herbs and spices dance across the delicate fish, infusing each morsel with bright, zesty notes.

The recipe combines classic Mediterranean ingredients with easy preparation techniques.

Fragrant and light, this dish promises a delightful meal that celebrates fresh, wholesome ingredients.

Prepare to savor a taste of Mediterranean coastal cooking right at your dinner table.

Mediterranean Baked Fish with Tomatoes – Special Touches

• Dive into a flavor-packed dish that brings the sunny coastlines right to your dinner table with minimal cooking skills required.
• Swap fish types or adjust spices to match your taste preferences, making this recipe incredibly versatile for home cooks of all levels.
• Prepare and bake this delicious meal in under an hour, perfect for busy families seeking a nutritious and tasty dinner solution.
• Packed with lean protein, vibrant vegetables, and Mediterranean-inspired ingredients, this dish offers a balanced and nutritious meal that feels like a gourmet experience.

Mediterranean Baked Fish Ingredients You’ll Need

• Fish: A delicate protein that absorbs the Mediterranean flavors of the sauce and becomes tender when baked.

• Olive Oil: Provides a rich base for sautéing and adds authentic Mediterranean flavor.
• Onions, Tomatoes, Garlic: Create a robust and aromatic sauce base with deep, layered flavors.
• Capers, Raisins: Add briny and sweet notes that balance the savory sauce.

• Salt, Pepper: Essential for enhancing and balancing the overall taste of the dish.
• Lemon Juice, Lemon Zest: Brighten the fish and sauce with a citrusy, fresh tang.
• Fresh Herbs: Provide a final burst of color and herbal freshness to the finished dish.

Tools for Baked Fish and Tomato Night

• Medium Saucepan: Essential for creating rich tomato sauce with perfect heat control.
• Baking Dish (9 1/2 x 13-inch): Provides ideal space for layering fish and sauce.
• Chef's Knife: Needed for chopping onions, garlic, and preparing herbs.
• Cutting Board: Provides safe surface for ingredient preparation.
• Measuring Spoons: Helps accurately measure salt, spices, and seasonings.
• Wooden Spoon: Perfect for stirring sauce while cooking.
• Zester/Grater: Used for creating lemon zest.
• Citrus Juicer (optional): Helps extract fresh lemon juice easily.

Baked Fish with Tomatoes How-To Guide

Step 1: Craft Zesty Tomato Base

Warm olive oil in a medium saucepan over medium-high heat.

Sauté onions until they turn golden and translucent.

• Tomatoes
• Garlic
• Spices
• Salt
• Pepper
• Capers
• Raisins

Bring the mixture to a rolling boil, then reduce heat and let it simmer gently for 15 minutes, allowing flavors to meld together beautifully.

Step 2: Warm Up the Cooking Space

Fire up your oven to a toasty 400 degrees Fahrenheit, creating the perfect environment for your Mediterranean fish feast.

Step 3: Prep the Star of the Dish

Carefully pat the fish dry with paper towels.

Season both sides generously with salt and pepper, ensuring every inch is flavorful.

Step 4: Create a Flavor-Packed Bed

Spread half of the vibrant tomato sauce across the bottom of a large baking dish.

Gently place the seasoned fish on top of this aromatic base.

Squeeze fresh lemon juice over the fish and sprinkle with zesty lemon zest.

Crown the fish with the remaining tomato sauce.

Step 5: Bake to Perfection

Slide the baking dish into the preheated oven.

Bake for 15-18 minutes, watching carefully until the fish flakes easily with a fork.

The goal is a tender, moist fish that’s cooked through but not dried out.

Once done, shower with freshly chopped herbs and serve piping hot, bringing the Mediterranean sunshine right to your dinner table.

Tips for Baking Mediterranean Fish Perfectly

• Pat fish completely dry with paper towels to remove excess moisture and reduce any unwanted fishy smell during cooking.
• Sprinkle fresh lemon zest and juice directly on fish before adding sauce to enhance the Mediterranean taste profile.
• Check fish at 12 minutes since cooking time varies depending on fish thickness; fish should flake easily but remain moist.
• Swap raisins with chopped kalamata olives for extra Mediterranean flavor and healthy fats if preferred.
• Choose white fish like cod, halibut, or sea bass with similar thickness to ensure even cooking and consistent texture.

Baked Fish with Tomato Options

• Pescatarian Mediterranean Swap: Replace fish with firm tofu or tempeh for a plant-based protein option that absorbs the rich tomato sauce perfectly.
• Low-Sodium Version: Reduce salt, use fresh herbs instead of capers, and select low-sodium canned tomatoes to create a heart-healthy alternative.
• Gluten-Free Mediterranean Style: Ensure all ingredients are certified gluten-free, particularly checking spices and canned tomatoes for potential cross-contamination.
• Keto-Friendly Adaptation: Use fatty fish like salmon or mackerel, increase olive oil content, and reduce raisins to maintain low-carb macronutrient profile.

Ways to Plate Mediterranean Baked Fish

• Flavor-Packed Plate Companions: Pair this Mediterranean baked fish with fluffy couscous or crusty bread to soak up the delicious tomato sauce, creating a complete and satisfying meal.
• Fresh Herbal Finale: Sprinkle chopped parsley, basil, or dill over the fish right before serving to add brightness and a pop of fresh flavor that complements the rich tomato base.
• Wine-Pairing Perfection: Select a crisp white wine like Sauvignon Blanc or Pinot Grigio that cuts through the sauce's richness and enhances the fish's delicate texture, making your dining experience more sophisticated.
• Mediterranean Side Delight: Serve alongside a simple Greek salad with cucumber, tomatoes, red onion, and feta cheese to bring additional Mediterranean authenticity to your plate and provide a cool, refreshing contrast to the warm fish.

Storage Plan for Mediterranean Baked Fish

• Store leftover fish in an airtight container within 2 hours of cooking, keeping it in the coldest part of the refrigerator for up to 3 days.
• Transfer cooled fish and sauce to a freezer-safe container, removing excess air to prevent freezer burn. Freeze for maximum 2 months.
• Preheat oven to 275F, place fish in a baking dish with a splash of water, cover with foil, and warm for 10-15 minutes until heated through.
• Place fish in a microwave-safe dish, add a tablespoon of water, cover loosely, and heat on medium power for 1-2 minutes, checking temperature to avoid overcooking.

FAQs

• What type of fish works best for this recipe?

White, mild fish like cod, halibut, or sea bass are ideal. They absorb the Mediterranean sauce flavors beautifully and cook evenly without falling apart.

• Can I use fresh or canned tomatoes?

Both work well. Fresh tomatoes provide brighter flavor, while canned tomatoes offer consistent texture and convenience, especially when fresh tomatoes aren’t in season.

• Why include raisins in the sauce?

Raisins add a subtle sweetness that balances the tangy tomatoes and salty capers, creating a more complex and rounded flavor profile in the Mediterranean sauce.

• How do I know when the fish is perfectly cooked?

The fish should flake easily with a fork and appear opaque white throughout. Cooking time is typically 15-18 minutes, but thickness of fish fillet can slightly alter cooking duration.

Mediterranean Baked Fish with Tomatoes Recipe

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.6 from 18 reviews

• Total Time: 38 minutes
• Yield: 4 1x

Print Recipe

Pin Recipe

Description

Succulent Mediterranean baked fish with tomatoes brings coastal Greek flavors to your dinner table. Herb-infused fillets nestled in zesty tomato sauce deliver a simple yet elegant meal you’ll savor with genuine Mediterranean spirit.

---

Ingredients

Scale 1x2x3x

Main Fish and Base Ingredients:

• 1 1/2 pounds (680 grams) white fish fillet (cod or halibut, wild if possible)
• 1/3 cup extra virgin olive oil
• 2 large tomatoes, diced (3 cups)
• 1 small red onion, finely chopped
• 10 garlic cloves, chopped
• 1 1/2 tablespoons capers
• 1/3 cup golden raisins

Seasonings and Aromatics:

• 1 1/2 teaspoons ground coriander
• 1 teaspoon sweet Spanish paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• Juice of 1/2 lemon
• Zest of 1 lemon

Garnish:

• Fresh parsley or mint for garnish

Cook Mode Prevent your screen from going dark

---

Instructions

1. Craft a robust tomato-based sauce by sautéing onions in olive oil until they transform into a golden hue, approximately 3 minutes over medium-high heat.
2. Incorporate tomatoes, minced garlic, aromatic spices, salt, pepper, briny capers, and sweet raisins into the saucepan, allowing the mixture to reach a boil before reducing to a gentle simmer for 15 minutes.
3. Warm the oven to 400°F, creating an ideal cooking environment for the Mediterranean-style fish.
4. Thoroughly pat the fish fillets dry, then season both surfaces with a delicate sprinkle of salt and freshly ground pepper.
5. Spread half of the vibrant tomato sauce across the bottom of a spacious baking dish, creating a flavorful foundation.
6. Carefully position the seasoned fish fillets atop the sauce, then enhance with bright lemon juice and fragrant zest.
7. Generously cover the fish with the remaining sauce, ensuring complete coverage.
8. Slide the baking dish into the preheated oven, baking for 15-18 minutes until the fish effortlessly flakes with a fork.
9. Retrieve from the oven, garnish with freshly chopped herbs, and serve immediately while piping hot.

Notes

• Customize Fish Selection Choose firm white fish like cod, halibut, or sea bass that hold their shape during baking and absorb Mediterranean flavors beautifully.
• Enhance Flavor Boost sauce complexity by adding a splash of white wine or a pinch of red pepper flakes for subtle heat and depth.
• Perfect Moisture Control Pat fish completely dry before seasoning to ensure crisp exterior and prevent watery texture during baking.
• Dietary Adaptations Swap raisins with olives for a low-sugar version or use gluten-free capers to make the dish more allergen-friendly.

• Prep Time: 18 minutes
• Cook Time: 20 minutes
• Category: Dinner, Lunch
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 550
• Sugar: 10 g
• Sodium: 300 mg
• Fat: 40 g
• Saturated Fat: 5 g
• Unsaturated Fat: 30 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 3 g
• Protein: 25 g
• Cholesterol: 70 mg