Hello, welcome to my beautiful world! My name is Prisca Bush. I am a food lover; I enjoy writing about my favorite recipes.

Introduction

Some recipes just feel like vacation. They transport you—if only for a meal—to somewhere warm and breezy, where the sea air carries a mix of citrus, herbs, and slow-roasted vegetables. That’s exactly how I feel every time I make this Mediterranean Fish Bake Recipe. Every bite tastes like a slow afternoon on a sunlit patio overlooking the water.

I discovered this Mediterranean Fish Bake Recipe during a summer when I was desperately craving something different—to break up the usual rotation of chicken, pasta, and salads. I wanted a dish that felt light but still deeply satisfying, something wholesome but full of flavor. I was flipping through old travel journals and I stumbled on a note from a trip I took years ago to a small seaside village in Greece. One night, a local family invited us for dinner. They served a simple baked white fish with tomatoes, olives, red onions, garlic, and lemon. The flavors were so pure and vibrant that the dish never left my memory.

When I tried to recreate it at home, the first attempt was good… but not it. So I kept tweaking: adding bell peppers for sweetness, capers for tang, fresh herbs, a drizzle of olive oil that reminded me of those little coastal markets. Eventually, I found the exact combination that tasted like that unforgettable dinner—and now it’s one of my most cherished recipes.

This Mediterranean Fish Bake Recipe is not only delicious, but also wonderfully simple. Everything cooks together in one baking dish, soaking up the juices and seasonings. It’s healthy without trying too hard, colorful without being fussy, and perfect for both weeknights and dinner parties.

Let’s dive in.

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Mediterranean Fish Bake Recipe (2026)

Ingredients for Mediterranean Fish Bake Recipe

For the Fish

4 white fish fillets (such as cod, halibut, grouper, haddock, or sea bass)
Salt and freshly ground black pepper
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon paprika
½ teaspoon garlic powder

For the Mediterranean Vegetable Mixture

1 pint cherry tomatoes, halved
1 red onion, thinly sliced
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
4 cloves garlic, minced
½ cup Kalamata olives, pitted and halved
2 tablespoons capers (optional)
2–3 tablespoons extra-virgin olive oil
Zest of 1 lemon
Juice of 1 lemon
1 teaspoon dried oregano
½ teaspoon dried thyme
Salt and pepper, to taste

For Garnish

Fresh parsley, chopped
Fresh basil or dill (optional)
Lemon wedges

How to Prepare Mediterranean Fish Bake Recipe

1. Prepare the Fish

Preheat your oven to 400°F (200°C).

Pat the fish fillets dry with paper towels—this helps them season properly and prevents excess moisture in the baking dish.

Brush lightly with olive oil and season both sides with salt, pepper, oregano, paprika, and garlic powder. Set aside.

2. Prepare the Vegetable Base

In a large mixing bowl, combine:

Cherry tomatoes
Sliced red onion
Bell peppers
Garlic
Olives
Capers

Drizzle with olive oil and toss well. Add lemon zest, lemon juice, oregano, thyme, salt, and pepper. Mix again until everything is coated.

3. Layer the Vegetables

Pour the vegetable mixture into a large baking dish or casserole dish. Spread evenly.

This layer is important—it acts as a bed for the fish, keeping the fillets moist while absorbing incredible flavor.

4. Add the Fish

Place the seasoned fish fillets directly on top of the vegetable mixture. Nestle them in slightly.

Drizzle an extra tablespoon of olive oil over the top if desired.

5. Bake

Bake uncovered for 18–25 minutes, depending on the thickness of the fillets.
You’ll know the fish is done when:

It flakes easily with a fork
It reaches an internal temperature of 135–140°F
The vegetables are soft and juicy

If you want a little extra color, broil the dish for the final 2 minutes.

6. Garnish

As soon as the dish comes out of the oven, top with:

Chopped fresh parsley
Fresh basil or dill
A fresh squeeze of lemon

This final touch brings brightness and freshness to the rich, roasted flavors.

How to Serve Mediterranean Fish Bake Recipe

One of the beauties of this Mediterranean Fish Bake Recipe is how flexible the serving options are. The fish and vegetables create their own flavorful juices, which you’ll absolutely want to pair with something that can soak them up.

1. With Rice

White rice
Brown rice
Lemon herb rice
Turmeric rice

Rice absorbs the Mediterranean juices beautifully.

2. With Couscous or Quinoa

Couscous feels the most Mediterranean, but quinoa is great for added protein.

3. With Crusty Bread

A warm baguette or sourdough loaf is perfect for dipping into the tomato-lemon-olive juices.

4. With Potatoes

Try:

Roasted baby potatoes
Greek lemon potatoes
Mashed potatoes
Crispy smashed potatoes

5. With Pasta

Toss cooked spaghetti or linguine with olive oil, then top with fish and vegetables for a hearty meal.

6. With Salad

A crisp salad balances the warmth and richness of the baked fish:

Greek salad
Arugula lemon salad
Mediterranean chickpea salad

7. As a Fish Bowl

Layer fish + veggies over grains, then top with hummus, tzatziki, and fresh herbs.

8. Low-Carb Options

Serve with:

Cauliflower rice
Zucchini noodles
Steamed spinach

Tips for the Best Mediterranean Fish Bake Recipe

1. Choose the Right Fish

The best options are firm white fish like:

Cod
Halibut
Haddock
Sea bass
Tilapia
Mahi mahi

Avoid overly delicate fish like sole, which may break apart too easily.

2. Don’t Overcook the Fish

The secret to perfect fish? Pull it out just as it begins to flake.
If you’re unsure, use a thermometer.

3. Use Fresh Lemon

Fresh lemon makes all the difference. Bottled lemon juice is too sharp and lacks the fragrant oils from the zest.

4. Let the Vegetables Caramelize

Spreading them evenly ensures they cook evenly and develop sweetness.

5. Add Fresh Herbs at the End

Fresh herbs lose their flavor when baked too long. Garnish instead.

6. Use a Large Baking Dish

Overcrowding leads to steaming instead of roasting.
A larger dish helps caramelize the vegetables.

7. Customize the Spices

Mediterranean cooking is flexible. Add paprika, cumin, sumac, or coriander for extra personality.

8. Add a Splash of White Wine

A few tablespoons under the vegetables create an even more aromatic base.

9. Use High-Quality Olive Oil

Because olive oil is a major flavor contributor, choose one with good aroma and richness.

Variations to Try

This Mediterranean Fish Bake Recipe is incredibly flexible—here are some delicious variations:

1. Mediterranean Salmon Bake

Swap white fish for salmon fillets.
Add dill and fennel for extra flavor.

2. Creamy Mediterranean Fish Bake

Add ½ cup coconut milk, cream, or Greek yogurt to the vegetable layer for a creamy version.

3. Spicy Mediterranean Fish Bake

Add:

Red pepper flakes
Fresh chilies
A spoonful of harissa

4. Lemon Garlic Butter Version

Brush the fish with melted garlic butter before baking.

5. Mediterranean Tomato Basil Fish

Replace oregano and thyme with lots of fresh basil and cherry tomatoes.

6. With Artichokes

Add canned or jarred artichokes for extra tang.

7. Greek-Style Fish Bake

Add:

Feta cheese
Spinach
Oregano
A splash of white wine

8. Add Chickpeas

Add a can of drained chickpeas to the vegetable mixture for protein and texture.

9. Vegan Mediterranean Bake

Swap fish for:

Cauliflower steaks
Extra-firm tofu
Chickpeas and mushrooms

Season the same way.

10. One-Pan Mediterranean Fish & Rice

Spread cooked rice on the bottom of the dish, pour vegetables on top, and bake under the fish.

FAQs

1. What type of fish works best?

Firm white fish like cod, halibut, haddock, sea bass, or mahi mahi. They hold up well and absorb flavor beautifully.

2. Can I use frozen fish?

Absolutely—just thaw completely and pat dry before seasoning.

3. Can I make this Mediterranean Fish Bake Recipe ahead of time?

You can prep the vegetables and season the fish separately, but assemble just before baking for best texture.

4. How long does it keep?

Store leftovers in an airtight container for 2–3 days.

5. Can I freeze this Mediterranean Fish Bake Recipe?

Cooked fish tends to change texture when frozen, so it’s best eaten fresh.

6. How do I reheat without drying out the fish?

Reheat in the oven at 300°F (150°C) for 10–12 minutes, covered with foil.

7. Can I add more vegetables?

Yes! Zucchini, eggplant, mushrooms, or even spinach work well.

8. Is this Mediterranean Fish Bake Recipe healthy?

Very.
It’s:

Naturally gluten-free
Packed with healthy fats
Rich in omega-3s
Full of vegetables and antioxidants

9. Can I make this Mediterranean Fish Bake Recipe spicy?

Yes—add red pepper flakes, chili powder, or harissa.

10. What wine pairs well with this Mediterranean Fish Bake Recipe?

A crisp white wine like:

Sauvignon Blanc
Pinot Grigio
Verdejo
Assyrtiko

Final Thoughts

This Mediterranean Fish Bake Recipe is one of those recipes that tastes far more impressive than the effort it requires. It’s colorful, nourishing, and bursting with bright, vibrant flavors—everything that makes Mediterranean cooking so beloved. The combination of juicy fish, tender roasted vegetables, briny olives, tangy capers, and fresh herbs is a true celebration of simple ingredients prepared well.

Whether you make this dish on a lazy Sunday, a busy weeknight, or for company, it’s guaranteed to deliver comfort, freshness, and that irresistible sun-soaked flavor inspired by coastal kitchens across Greece, Italy, Spain, and beyond.

If you want a meal that feels both wholesome and indulgent, that comes together in one pan, and that transports you—at least for a moment—to a breezy Mediterranean evening, this Mediterranean Fish Bake Recipe is exactly that.