Baked Fish with Tomatoes & Olives

Description

This Baked Fish with Tomatoes & Olives is a bright, Mediterranean-inspired dinner featuring tender white fish baked with juicy cherry tomatoes, briny Kalamata olives, red onion, garlic, fresh lemon, olive oil, and aromatic herbs. As everything roasts together, the tomatoes soften and release their juices, creating a light, flavorful sauce that keeps the fish moist. Lemon adds freshness, while olives provide a savory contrast that makes this simple dish taste special without requiring complicated preparation. It’s perfect for busy weeknights, relaxed family dinners, or entertaining. Serve it with crusty bread, couscous, rice, roasted potatoes, or a fresh green salad to soak up the delicious pan juices.

Ingredients For the Fish

• 4 white fish fillets, about 5–6 oz each
• 2 tbsp extra-virgin olive oil
• 1 tsp dried oregano
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ½ tsp salt
• ¼ tsp freshly ground black pepper
• ¼ tsp crushed red pepper flakes, optional

For the Tomatoes & Olives

• 2 cups cherry or grape tomatoes
• ¾ cup Kalamata olives, pitted
• ½ medium red onion, thinly sliced
• 4 garlic cloves, minced
• 2 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• ½ tsp dried oregano
• ¼ tsp salt
• ¼ tsp black pepper

For Finishing

• 1 lemon, thinly sliced
• 2 tbsp fresh parsley, chopped
• 1 tbsp fresh basil, chopped, optional
• Extra-virgin olive oil, for drizzling
• Freshly ground black pepper

Step-by-Step Instructions

1. Preheat the oven to 400°F (200°C) and lightly grease a medium baking dish with olive oil.
2. Add the cherry tomatoes, Kalamata olives, sliced red onion, and minced garlic to the baking dish.
3. Drizzle the vegetables with 2 tablespoons olive oil and 1 tablespoon fresh lemon juice.
4. Season with oregano, salt, and black pepper, then toss everything until evenly coated.
5. Place the baking dish in the oven and roast the tomato mixture for approximately 10 minutes. This gives the tomatoes a head start so they become juicy and lightly blistered.
6. Meanwhile, pat the fish fillets dry with paper towels.
7. Combine oregano, Italian seasoning, garlic powder, smoked paprika, salt, black pepper, and optional red pepper flakes in a small bowl.
8. Brush the fish lightly with olive oil and season both sides with the herb mixture.
9. Carefully remove the baking dish from the oven.
10. Gently move some of the tomatoes and olives aside and arrange the seasoned fish fillets among the vegetables.
11. Spoon a little of the tomato cooking liquid and olive oil over each piece of fish.
12. Arrange thin lemon slices around and over the fish.
13. Return the baking dish to the oven and bake for approximately 10–15 minutes, depending on the thickness of your fillets.
14. The fish is ready when the flesh is opaque and flakes easily with a fork. For food safety, fish should reach an internal temperature of 145°F (63°C) at its thickest point.
15. Avoid overbaking because lean white fish can become dry relatively quickly.
16. Remove the baking dish from the oven and let the fish rest for approximately 2–3 minutes.
17. Spoon the roasted tomatoes, olives, onions, and flavorful pan juices over the fish.
18. Sprinkle generously with chopped fresh parsley and optional basil.
19. Finish with freshly ground black pepper, a squeeze of lemon juice, and a light drizzle of extra-virgin olive oil.
20. Serve immediately while warm.

Tips

• Cod, haddock, halibut, sea bass, or another firm white fish works beautifully.
• Choose fillets of similar thickness so they finish cooking at approximately the same time.
• Pat the fish dry before seasoning to help the oil and herbs adhere better.
• Don’t overcook the fish. Start checking thinner fillets earlier.
• Kalamata olives provide classic Mediterranean flavor, but green olives can also be used.
• If your tomatoes are large, cut them in half so they release their juices more easily.
• Add capers for another salty, tangy Mediterranean element.
• Serve with bread or rice so none of the flavorful tomato and olive juices go to waste.

Notes

This recipe is best served freshly baked, but leftovers can be refrigerated in an airtight container for up to 2–3 days. Reheat gently so the fish doesn’t become dry. The tomato and olive mixture can also be prepared ahead of time and refrigerated separately, making dinner preparation even quicker. If using frozen fish, thaw it completely in the refrigerator and pat it very dry before seasoning and baking.

Q&A

What type of fish works best?
Firm white fish such as cod, haddock, halibut, or sea bass is ideal because it holds together well while baking.
Can I use frozen fish?
Yes. Thaw it completely first and remove excess moisture with paper towels before cooking.
Can I use green olives instead of Kalamata olives?
Absolutely. Use your favorite pitted olives or even a combination of green and Kalamata olives.
Can I add feta cheese?
Yes. Sprinkle crumbled feta over the dish during the final few minutes of baking for an extra Mediterranean touch.
What should I serve with it?
Couscous, rice, quinoa, roasted potatoes, crusty bread, or a cucumber-tomato salad all pair well with this dish.

Servings

Serves 4

Nutrition (Approx. Per Serving)

• Calories: 330
• Protein: 35g
• Carbohydrates: 10g
• Fat: 18g
• Saturated Fat: 3g
• Fiber: 3g
• Sugar: 5g
• Sodium: 620mg
• Cholesterol: 70mg
• Potassium: 720mg
  Nutritional values are estimates and will vary depending on the type of fish, olives, olive oil, portion size, and other ingredients used.