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Mediterranean Baked Fish with Tomatoes

Featured in Evening meals for every day.

This Mediterranean Baked Fish transforms simple white fish into an elegant meal with a richly flavored sauce. The recipe starts with a base of sautéed onions and garlic, combined with diced tomatoes and aromatic spices like coriander, paprika, and cumin. Sweet golden raisins and briny capers create an interesting contrast of flavors, while fresh lemon adds brightness. The fish is baked just until flaky in this flavorful sauce, creating a light yet satisfying dish. The entire meal comes together in 35 minutes, making it perfect for both weeknight dinners and special occasions, while staying true to healthy Mediterranean cooking principles.
A woman in an apron is preparing a meal in a sunny kitchen filled with fresh vegetables and herbs.
Updated on Sun, 19 Jan 2025 06:45:26 GMT
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Delicious Mediterranean baked fish with fresh tomatoes and tangy capers, a healthy dinner idea. pin it
Delicious Mediterranean baked fish with fresh tomatoes and tangy capers, a healthy dinner idea. | myhomemaderecipe.com

Transport your taste buds to the Mediterranean coast with this elegant yet simple baked fish dish. Tender white fish nestles in a vibrant tomato sauce infused with briny capers and sweet raisins, creating a perfect balance of flavors that makes any dinner feel special.

After discovering this cooking method during a coastal Italian vacation, I've made it countless times. The way the fish gently cooks in the aromatic sauce ensures perfectly tender results every time.

Essential Ingredients Guide

  • White Fish: Choose firm varieties like cod, halibut, or sea bass
  • Tomatoes: Fresh, ripe tomatoes or high-quality canned
  • Capers: Drain and rinse for the perfect briny bite
  • Golden Raisins: Add unexpected sweetness that balances the sauce
  • Fresh Herbs: Parsley or mint for brightness
  • Quality Olive Oil: Use your best for this dish
Tender baked fish topped with juicy tomatoes and capers, inspired by Mediterranean flavors. pin it
Tender baked fish topped with juicy tomatoes and capers, inspired by Mediterranean flavors. | myhomemaderecipe.com

Step-by-Step Instructions

Step 1: Sauce Development (15 minutes)
Heat olive oil in heavy saucepan. Sauté onions until golden. Add garlic and spices. Incorporate tomatoes, capers, raisins. Simmer to develop flavors.
Step 2: Fish Preparation (5 minutes)
Pat fish completely dry. Season both sides. Let rest at room temperature. Prepare baking dish.
Step 3: Assembly Process (5 minutes)
Spread half sauce in dish. Arrange fish pieces. Add citrus elements. Top with remaining sauce.
Step 4: Baking to Perfection (15-18 minutes)
Place in preheated oven. Check at 15 minutes. Look for flaky texture. Garnish with fresh herbs.

My favorite memory of this dish is serving it to friends who claimed they didn't like fish - they not only cleaned their plates but asked for the recipe.

Final Thoughts: This Mediterranean Baked Fish celebrates the simple elegance of coastal cooking. The way the tender fish and vibrant sauce come together creates a dish that's both nourishing and satisfying. Whether you're cooking for family or guests, this recipe proves that good cooking doesn't have to be complicated.

Mediterranean baked fish recipe, a simple yet flavorful dish with tomatoes and capers. pin it
Mediterranean baked fish recipe, a simple yet flavorful dish with tomatoes and capers. | myhomemaderecipe.com

Frequently Asked Questions

→ What type of fish works best for this recipe?
White fish like cod or halibut work best as they're mild and flaky. Wild-caught is recommended if possible.
→ Can I use canned tomatoes instead of fresh?
Yes, quality canned tomatoes work well, especially when fresh tomatoes aren't in season.
→ Why should I prepare sides before cooking the fish?
The fish should be served immediately when hot, so have all sides ready before baking the fish.
→ How do I know when the fish is done?
Fish is done when it flakes easily with a fork, usually after 15-18 minutes at 400°F. Avoid overcooking.
→ Can I prepare the sauce ahead of time?
Yes, the tomato-caper sauce can be made ahead and reheated when ready to bake the fish.

Mediterranean Tomato Caper Fish

White fish fillets baked in a vibrant Mediterranean sauce with tomatoes, capers, golden raisins, and aromatic spices for a quick and healthy dinner.

Prep Time
15 Minutes
Cook Time
20 Minutes
Total Time
35 Minutes
By: Zaho

Category: Dinners

Difficulty: Intermediate

Cuisine: Mediterranean

Yield: 6 Servings

Dietary: Low-Carb, Gluten-Free, Dairy-Free

Ingredients

→ Main Ingredients

01 1 1/2 lb white fish fillet (cod or halibut, wild if possible)
02 1/3 cup extra virgin olive oil
03 1 small red onion, finely chopped
04 2 large tomatoes, diced (3 cups)
05 10 garlic cloves, chopped
06 1 1/2 tablespoons capers
07 1/3 cup golden raisins

→ Seasonings & Aromatics

08 1 1/2 teaspoons ground coriander
09 1 teaspoon sweet Spanish paprika
10 1 teaspoon ground cumin
11 1/2 teaspoon cayenne pepper (optional)
12 Salt and pepper to taste
13 Juice of 1/2 lemon
14 Zest of 1 lemon
15 Fresh parsley or mint for garnish

Instructions

Step 01

Heat olive oil in a medium saucepan over medium-high heat. Cook onions until golden (about 3 minutes). Add tomatoes, garlic, spices, salt, pepper, capers, and raisins. Bring to boil, then simmer on medium-low for 15 minutes.

Step 02

Preheat oven to 400°F.

Step 03

Pat fish dry and season with salt and pepper on both sides.

Step 04

Pour half the tomato sauce in a 9 1/2 x 13-inch baking dish. Place fish on top, add lemon juice and zest, then cover with remaining sauce.

Step 05

Bake for 15-18 minutes until fish flakes easily. Don't overcook. Garnish with fresh herbs and serve hot.

Notes

  1. A bright and delicate Mediterranean fish dish that combines flaky white fish with a flavorful tomato-caper sauce.
  2. Prepare all sides and salads before cooking the fish as it needs to be served hot.

Tools You'll Need

  • Medium saucepan
  • 9 1/2 x 13-inch baking dish

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains fish