This easy fish recipe combines the flavors of the sunny Mediterranean – tomatoes, olives, parsley, and wine – with delicate fish. It’s a great way to add vibrant colors and bold flavors to otherwise bland white fish.

I love dinners like this that you can assemble ahead of time and pop in the oven. If preparing for guests, simply have all the ingredients prepped ahead of time. Assembly is a cinch, and then you can pop into the oven while guests are enjoying drinks or appetizers, and let dinner cook while you catch up with friends. This dish smells absolutely delicious while it’s baking, whetting appetites as the aromas fill your house.

Any white fish such as cod, tilapia, flounder, or sole would work well in this recipe; just adjust cooking times if using thicker fillets. White wine keeps the fish from drying out and makes a yummy sauce for dipping bread or pouring over rice.

The simple flavors in this fish recipe are complex enough to satisfy adult palates, and mild enough that my toddlers lick up every last bit. I usually serve with a side of sauteéd Swiss chard and steamed brown rice or crusty bread.  It’s a winner!

Baked Mediterranean Fish Recipe

  • 1 lb tilapia or other white fish, thawed if frozen (4 fillets)
  • 1 cup cherry tomatoes, halved, or chopped Roma tomatoes
  • ¼ cup chopped Kalamata olives
  • ½ small onion, chopped, or ½ cup refrigerated Diced Onions
  • 2 cloves garlic, crushed, or 2 cubes frozen Crushed Garlic
  • 2 Tbsp chopped parsley
  • 2 Tbsp olive oil
  • ¼ cup white wine
  • ½ tsp salt


  1. Preheat oven to 375? F.
  2. Place fish in a single layer in an 8 x10-inch baking dish.
  3. In a bowl, mix tomatoes, olives, onion, garlic, and parsley. Spoon mixture evenly over fish.
  4. Whisk oil, wine, and salt. Pour evenly over entire dish. It won’t seem like enough liquid, but more juices will be released during cooking.
  5. Bake uncovered for 25 minutes, or until fish flakes easily.

Prep time: 10 minutes
Hands-off cooking time: 25 minutes
Serves 4