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Mediterranean Baked White Fish

white plate with mediterranean baked white fish and roasted tomatoes, olives, and artichokes

Mediterranean Baked White Fish

Beth Bollinger of Nest Wellness
Mediterranean Baked White Fish is a flavorful, healthy, blood sugar friendly dish that showcases the vibrant flavors of the Mediterranean. With a combination of fresh herbs, olive oil, garlic, and tomatoes, this dish bursts with robust and complex flavors that will tantalize your taste buds. This is the perfect, easy, one pan meal that provides 35 grams of protein and plants in one tasty dish. The white fish becomes tender and flaky as it bakes in the olive, artichoke and tomato mixture, creating a mouthwatering entree that is both easy to prepare and impressive to serve. Whether you're hosting a dinner party or simply craving a delicious meal, Mediterranean Baked White Fish is sure to become a staple in your home. When someone tells me that they don't like fish, this is the dish I recommend that they try! 
5 from 2 votes
Course Main Course
Servings 4
Calories 369 kcal


  • pounds white fish fillet such as cod or halibut,  (1 to 1 ½ in thickness)
  • sea salt
  • fresh black pepper
  • 4 tbsp extra virgin olive oil
  • tbsp lemon juice (about 1/2 lemon)
  • 8 ounces cherry tomatoes, halved
  • cups artichoke hearts, quartered
  • 3 ounces pitted olives,  halved (I like a combination of kalamata olives and green olives)
  • 3 tbsp red onion, minced
  • 6 cloves garlic, minced
  • 1 tbsp fresh thyme leaves 
  • 2 tsp dried oregano
  • fresh herbs and lemon wedges to serve


  • Preheat oven to 425℉
  • Pat the fish dry and season with salt and pepper on both sides. Brush a 9 ½ x 13-inch baking dish with a tablespoon extra virgin olive oil and place the fish in the dish. Drizzle lemon juice over the fish.
  • In a medium size mixing bowl, combine the tomatoes, olives, artichoke hearts, onions, garlic and spices. Add a pinch of sea salt and ground black pepper. Add 3 tablespoons extra virgin olive oil, and toss to combine. Pour the tomato, artichoke, and olive mixture over the fish.
  • Bake in the pre-heated oven for 15 to 20 minutes until cooked through -this will depend on the thickness of your fish.
  • Serve with lemon wedges and an herb side salad


If you like this dish, try my Miso Glazed Salmon or my Fish with Lemon Caper Sauce recipe.


Calories: 369kcalCarbohydrates: 14gProtein: 35gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gCholesterol: 83mgSodium: 497mgPotassium: 1151mgFiber: 5gSugar: 2gVitamin A: 712IUVitamin C: 25mgCalcium: 79mgIron: 2mg
Keyword baked seafood, blood sugar friendly, healthy fish dishes, high-protein keto meal, mediterranean cuisine, mediterranean diet, mediterranean flavors, oven baked fish, paleo recipes, white fish recipes
Tried this recipe?Let us know how it was!
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