For the fish, use a mild white fish such as cod, halibut, or sea bass. Make sure the fillets are of similar thickness for even cooking. Castelvetrano olives offer a buttery, mild flavor, but Kalamata olives or other pitted olives can be substituted. Adjust the amount of red pepper flakes to your preferred level of spice. Serve immediately for the best flavor and texture.
Mediterranean Baked Fish
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PREP TIME20 mins
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COOK TIME25 mins
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TOTAL TIME45 mins
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SERVING4 People
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VIEWS16
Embark on a culinary journey to the sun-kissed shores of the Mediterranean with this vibrant baked fish. Flaky fillets are enveloped in a luscious tapestry of tomatoes, olives, spinach, and aromatic herbs, creating a dish that's both healthy and bursting with flavor.
Ingridients
Adjust Servings
Nutrition
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Carbohydrate9 g
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Cholesterol194 mg
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Fiber2 g
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Protein43 g
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Saturated Fat9 g
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Sodium348 mg
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Sugar4 g
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Fat24 g
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Unsaturated Fat0 g
Follow The Directions
01
Step
0 mins
Preheat the oven to 400 degrees F (200 degrees C). (5 minutes)
02
Step
4 mins
Heat 2 tablespoons olive oil in an oven-safe nonstick skillet over medium heat. When oil shimmers, add onions and cook, stirring frequently, until onions are translucent, 3 to 4 minutes. Stir in garlic, and cook, stirring, about 30 seconds. (5 minutes)
03
Step
1 mins
Add cherry tomatoes and wine, and season with salt and pepper. Add 1 teaspoon Italian seasoning and red pepper flakes. Toss to combine, and cook about 1 minute. Remove from heat and stir in sliced olives, chopped spinach, and cream. (3 minutes)
04
Step
0 mins
Nestle fillets into vegetable mixture, sprinkle each fillet with salt and pepper, and drizzle remaining olive oil over the entire dish. Brush the olive oil to cover the surface of each fillet. Sprinkle with remaining 1/2 teaspoon Italian seasoning. (2 minutes)
05
Step
25 mins
Bake in the preheated oven until fish flakes easily with a fork, 20 to 25 minutes. An instant-read thermometer inserted near the center should read 145 degrees F (63 degrees C). (25 minutes)
06
Step
0 mins
Serve with hot, cooked pasta or rice, and garnish with fresh parsley. (2 minutes)
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RECIPE REVIEWS
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Sylvan Gusikowski
Jun 23, 2025I added some artichoke hearts and it was even better!
Bonnie Kuhlman
Jun 21, 2025I didn't have any white wine, so I used chicken broth instead and it still turned out great!
Zelma Davis
Jun 20, 2025Simple, healthy, and full of flavor. This is going into my regular rotation.
Douglas Buckridge
Jun 6, 2025This recipe is a weeknight winner! It's so easy to throw together and the flavors are incredible.
Aletha Blandadurgan
May 30, 2025My kids even loved it, which is a huge win in my book.
Nadia Rohan
May 22, 2025I made this for a dinner party and everyone raved about it! So impressive and delicious.
Tracy Kub
May 16, 2025I used cod and it came out perfectly. Will definitely make again.