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4.62 from 18 votes

MEDITERRANEAN BAKED FISH

Mediterranean Baked Fish with Artichokes and Olives is an easy, fast, and incredibly healthy dinner perfect for any night of the week. In this beautiful dish, you will discover tender baked white fish smothered in a light tomato sauce and topped with delicious artichoke hearts, capers, lemon, and feta cheese.
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course: Main Course
Cuisine: Mediterranean
Keyword: Baked Fish Recipe, Healthy Fish Recipe, Meditteranean Baked Fish
Servings: 4 servings
Calories: 417kcal

Ingredients

  • 1.5 tablespoons olive oil
  • 1/2 yellow onion, chopped or 2 large shallots, chopped
  • 6 cloves garlic
  • 28 oz chopped tomatoes, two 14 ounce cans
  • 1/4 cup fresh chopped basil, packed
  • salt + pepper
  • 16 oz White fish, I used cod fillets, 4 fillets
  • 1/2 cup feta cheese, crumbled
  • 15 oz artichoke hearts, liquid drained
  • 2 Roma tomatoes, roughly chopped
  • 4 ounces kalamata olives
  • 2 tablespoons capers
  • 1 lemon, sliced
  • additional feta cheese, basil, and capers, for serving

Instructions

  • Preheat oven to 375 degrees F.
  • In a large oven-safe skillet, heat olive oil over medium heat (if you do not have an oven safe skillet, that's ok. You will just need to use two dishes). Once warm, add onion (or shallots) and garlic and saut√© until fragrant, approximately 1-2 minutes. Add crushed tomatoes, basil, salt and pepper and mix well. Bring to just a boil and remove from heat.
  • In the same (oven-safe) skillet, place fish on top of the fresh basil tomato sauce. Sprinkle with feta cheese. 
  • Gently place artichokes and chopped Roma tomatoes in the tomato sauce between the fish fillets, and place thin slices of lemon on top of the fish. Add the drained olives and capers on top of the fish and tomatoes.
  • Place skillet in the center of your preheated oven and bake for approximately 15-25 minutes, or until fish flakes easily with a fork (the time will vary depending on the size and thickness of your fish).
  • Garnish with fresh basil and feta cheese and serve with a side of fresh bread, couscous or quinoa.

Notes

**There are two methods of making this recipe.
  1. Bake the fish in the same oven-safe skillet that you prepared the tomato sauce. The instructions in this recipe card reflect that cooking method.
  2. Bake the fish in a separate (casserole) baking dish. This cooking method is reflected in the pictures. The only difference here is that you will need to transfer the sauce from the skillet to the baking dish. 
NOTE: The recipe was doubled for the images shown. I recommend a smaller 9x9-inch baking dish

Nutrition

Nutrition Facts
MEDITERRANEAN BAKED FISH
Amount Per Serving
Calories 417 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 5g 25%
Cholesterol 73mg 24%
Sodium 1509mg 63%
Potassium 814mg 23%
Total Carbohydrates 20g 7%
Dietary Fiber 6g 24%
Sugars 8g
Protein 29g 58%
Vitamin A 31.3%
Vitamin C 70%
Calcium 22.2%
Iron 21.9%
* Percent Daily Values are based on a 2000 calorie diet.
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