Introduction
This Mediterranean-style baked fish is a celebration of simple, vibrant flavors — ripe tomatoes, fragrant garlic, fresh herbs, and rich olive oil come together to create a light yet satisfying dish. Ideal for a family dinner or a special occasion, this recipe highlights the freshness of the fish with the bright acidity of tomatoes and the aromatic touch of Mediterranean herbs. Serve with crusty bread or a side of roasted vegetables for a complete meal.
Ingredients (Serves 4)
- 4 white fish fillets (such as cod, sea bass, or haddock), about 150-180g each
- 4 ripe tomatoes, chopped
- 1 small red onion, finely sliced
- 3 garlic cloves, minced
- 100 ml extra virgin olive oil
- 1 lemon (zested and juiced)
- 1 handful fresh basil leaves, chopped
- 1 handful fresh parsley, chopped
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- Optional: a pinch of chili flakes for some heat
- 10-12 black olives, pitted and sliced
- 1 tablespoon capers (optional)
Instructions & Method
- Preheat the Oven:
Preheat your oven to 200°C (390°F). - Prepare the Tomato Mixture:
In a mixing bowl, combine the chopped tomatoes, sliced red onion, minced garlic, chopped basil, parsley, oregano, olives, capers (if using), lemon zest, and chili flakes. Add about 70 ml of olive oil and season generously with salt and pepper. Mix well and let it marinate for 10-15 minutes to develop the flavors. - Prepare the Fish:
Pat the fish fillets dry with paper towels. Season both sides with salt and pepper, and lightly drizzle with lemon juice. - Assemble the Dish:
In a baking dish, pour a thin layer of olive oil to prevent sticking. Place the fish fillets in the dish and evenly spoon the tomato mixture over the top, spreading it gently to cover the fish. - Bake:
Drizzle the remaining olive oil over the top. Place the baking dish in the oven and bake for about 15-20 minutes, or until the fish is cooked through and flakes easily with a fork. The tomato topping should be bubbling and slightly caramelized. - Serve:
Remove from the oven and let rest for a couple of minutes. Serve the fish hot, garnished with extra fresh herbs and lemon wedges. It pairs wonderfully with crusty bread, steamed rice, or a fresh green salad.
Tips
- Use the freshest fish you can find for the best flavor and texture.
- If you prefer, you can use cherry tomatoes instead of regular tomatoes for a sweeter touch.
- To deepen the flavor, you can roast the tomato mixture for 5-7 minutes before placing it on the fish.