By tastysunrise.com
Easy Mediterranean Baked Fish
Instructions
Prep:12minCook:22min
A quick and comforting dinner featuring flaky white fish baked with a vibrant mixture of tomatoes, olives, capers, and Mediterranean herbs.
Updated at: Wed, 11 Mar 2026 19:50:03 GMT
Nutrition balance score
Great
Glycemic Index
28
Low
Glycemic Load
2
Low
Nutrition per serving
Calories283.5 kcal (14%)
Total Fat13.9 g (20%)
Carbs5.9 g (2%)
Sugars2.6 g (3%)
Protein33.6 g (67%)
Sodium613.5 mg (31%)
Fiber1.7 g (6%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1.5 poundswhite fish fillets
firm, cod, haddock, sea bass, or halibut, pat dry for a crisp finish
2 tablespoonsextra-virgin olive oil
use good quality for flavor
3 clovesgarlic
thinly sliced, fresh garlic gives depth, powdered garlic is a fallback
1 pintcherry tomatoes
halved, roasting concentrates sweetness, swap with canned tomatoes if needed
1red onion
small, thinly sliced, optional, but adds a caramelized bite
½ cuppitted Kalamata olives
halved, briny balance, use green olives for milder saltiness
2 tablespoonscapers
rinsed, a little goes a long way for tang
1lemon
zest and juice, brightness and acidity
1 teaspoondried oregano
or 1 tablespoon fresh, chopped
salt
to taste
black pepper
freshly ground
Fresh parsley
to taste, or basil for finishing
red pepper flakes
optional, for heat
¼ cupfeta cheese
for an indulgent finish
Instructions
View on tastysunrise.com
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