This Mediterranean Baked Fish is a vibrant, heart-healthy dinner that’s quick and easy to prepare. With bold flavors from olive oil, garlic, olives, tomatoes, capers, and hot jalapeños, this one-dish meal delivers a wholesome and satisfying seafood experience. It’s ideal for weeknight dinners or elegant meals with minimal cleanup.

Full Recipe:

Ingredients

For the Fish & Seasonings:

• 4 haddock fillets (or substitute cod, sea bass, or tilapia)

• ¼ teaspoon salt

• ¼ teaspoon black pepper

• ½ teaspoon chili flakes (optional)

For the Flavor Enhancers:

• ⅓ cup Mezzetta Extra Virgin Olive Oil

• 4 garlic cloves, sliced

• 6 sprigs fresh thyme

For the Mediterranean Additions:

• 1½ cups whole baby tomatoes

• 1 cup Mezzetta Pitted Castelvetrano & Kalamata Olives

• ¼ cup Mezzetta Sliced Hot Jalapeño Peppers (adjust to taste)

• 2 teaspoons Mezzetta Capers, drained

Directions

1. Preheat oven to 450°F and place a baking dish with olive oil inside to heat for 6–8 minutes.

2. Season fish fillets with salt, black pepper, and chili flakes (if using).

3. Remove the hot baking dish from the oven and add sliced garlic, half the thyme sprigs, and baby tomatoes.

4. Lay seasoned fish fillets over the tomato mixture and scatter olives around.

5. Top with jalapeños and capers for a balanced flavor.

6. Reduce oven temperature to 375°F and bake for 15–18 minutes (depending on fish thickness).

7. For a charred finish, broil for an additional 2 minutes while watching closely.

8. Remove from oven, drizzle with infused olive oil, and garnish with remaining thyme.

9. Serve immediately with Mediterranean sides of choice.

Nutrients (Approximate per serving, based on haddock and listed quantities)

• Calories: 350–400 kcal

• Protein: 30–35g

• Fat: 25–30g (mostly from olive oil)

• Carbohydrates: 6–10g

• Fiber: 2–3g

• Sugar: 2–4g

• Sodium: Moderate (adjust with capers and olives)

The Appeal of Mediterranean Baked Fish

One of the biggest advantages of this recipe is its simplicity and speed. The ingredients are easy to find and require minimal prep—season the fish, arrange the flavorful additions around it, and bake. The method of preheating the baking dish with olive oil ensures that the fish sears slightly when it hits the hot pan, locking in moisture and creating a pleasant texture. Baking at a moderate temperature cooks the fish evenly and allows the tomatoes and other ingredients to meld together, creating a rich sauce right in the baking dish.

The choice of fish is flexible, which makes this recipe accessible and adaptable. Haddock, cod, sea bass, or tilapia all work well, allowing you to choose based on your preference, availability, or budget. The fish cooks quickly, usually within 15-18 minutes, making it a perfect option for weeknights when time is limited but you want a meal that feels special and nourishing.

Health Benefits of Key Ingredients

This dish is packed with nutrients that contribute to overall wellness. The fish provides a high-quality source of protein that is low in saturated fat and rich in essential amino acids. It’s also a great source of vitamins such as B12 and minerals like selenium and iodine, which are vital for energy metabolism and thyroid function.

Olive oil is well known for its cardiovascular benefits, thanks to its high content of monounsaturated fats and antioxidants. Regular consumption of olive oil is linked to lower inflammation, improved cholesterol levels, and reduced risk of heart disease. Garlic, beyond adding robust flavor, contains compounds with anti-inflammatory and immune-boosting properties.

Tomatoes are a natural source of vitamins A and C, potassium, and lycopene—a powerful antioxidant that supports heart health and may reduce cancer risk. Olives and capers contribute beneficial minerals and antioxidants, while the fresh thyme adds a lovely herbal aroma and has its own array of antioxidants.

Flavor Dynamics and Cooking Tips

The interplay of flavors in this dish is what makes it truly special. The bright sweetness of the baby tomatoes contrasts beautifully with the briny, salty notes from the olives and capers. Jalapeños add a gentle heat that can be customized to taste, enhancing the complexity of the dish without overwhelming the palate. The garlic infuses the olive oil and vegetables with a warm, aromatic base, while fresh thyme lends a subtle, woodsy fragrance that ties everything together.

For best results, it’s important to use a good-quality extra virgin olive oil, as it significantly impacts the dish’s flavor. Preheating the baking dish with the oil helps create a slight sear on the fish, adding texture and depth to the final dish. Watching the fish closely during the final broil ensures a lightly charred, appealing finish without drying it out.

Serving Suggestions

Mediterranean Baked Fish pairs wonderfully with a variety of side dishes to round out the meal. Classic Mediterranean sides such as couscous, quinoa, or a simple herbed rice pilaf work beautifully to soak up the flavorful juices. Roasted or grilled vegetables, such as zucchini, eggplant, or bell peppers, complement the dish’s fresh, vibrant profile.

For a lighter option, serve alongside a crisp green salad tossed with lemon vinaigrette or a traditional Greek salad featuring cucumbers, tomatoes, red onion, and feta. Crusty whole-grain bread or pita can also be served on the side for mopping up the delicious sauce.

Versatility and Meal Prep Potential

This Mediterranean Baked Fish recipe is highly versatile. You can adjust the heat level by increasing or omitting the jalapeños and experiment with different herb combinations—rosemary, oregano, or basil would all work well. It’s also suitable for meal prep: simply bake the fish and vegetables ahead of time and store in airtight containers for up to three days. Reheat gently to preserve the texture and freshness.

For those who prefer a pescatarian meal or want to increase their fish intake for health reasons, this recipe provides a straightforward, flavorful way to incorporate more seafood into the diet. It’s naturally gluten-free and low in carbohydrates, making it suitable for many dietary preferences and restrictions.

Conclusion

Mediterranean Baked Fish is a delicious, healthy, and easy-to-make meal that embodies the best of Mediterranean flavors and nutrition. The combination of tender fish, savory olives, bright tomatoes, and aromatic herbs creates a satisfying dinner that’s both comforting and refreshing. With minimal effort and cleanup, it’s a perfect dish for busy weeknights or elegant dinners alike.

The heart-healthy ingredients, combined with the quick cooking time and vibrant flavors, make this recipe a standout option for anyone looking to enjoy nutritious seafood without complicated preparation. Whether you’re new to Mediterranean cooking or a seasoned enthusiast, this baked fish dish is sure to become a favorite for its simplicity, taste, and wholesome goodness.