Mediterranean Baked White Fish with Tomatoes and Olives

Mediterranean Baked White Fish with Tomatoes and Olives

Cod fillets bake in one dish with cherry tomatoes, green and dark olives, garlic, lemon, and oregano. As the tomatoes soften and burst, their juices mix with the olive oil to make a light sauce for spooning over the fish. Feta goes on near the end so it stays visible in crumbles and small pieces. Start checking the fish early: thin fillets can finish well before thick ones.

Ingredients

• 4 similarly sized cod or other mild, firm white-fish fillets, fully thawed, about 1½ pounds total (680g)
• 1 pint cherry tomatoes, halved (300g)
• ⅓ cup pitted green olives, halved (55g)
• ⅓ cup pitted Kalamata or other dark olives, halved (55g)
• 2 tablespoons olive oil
• 3 garlic cloves, finely chopped
• 1 small shallot, thinly sliced (40g)
• 1 lemon, for 1 tablespoon juice and wedges to serve
• 1 teaspoon dried oregano
• ¼ teaspoon kosher salt to start, or less if the olives are very salty
• ¼ teaspoon black pepper
• ⅓ cup loosely packed feta, in crumbles and small pieces (50g)

Optional: 1 tablespoon chopped fresh parsley for serving, a pinch of red pepper flakes for mild heat, or 1 tablespoon rinsed capers for extra brininess.

How to Bake the Fish

1. Prepare the dish: Preheat the oven to 400°F (205°C) with a rack in the middle position. Pat the fully thawed fish dry. Use a little of the measured olive oil to lightly oil a 9-by-13-inch rectangular baking dish, then arrange the fillets in one layer without overlapping.
2. Mix the tomatoes and olives: Taste an olive before adding salt. In a bowl, toss the tomatoes, both kinds of olives, shallot, garlic, remaining olive oil, lemon juice, oregano, pepper, and up to ¼ teaspoon salt. Add the red pepper flakes or capers here if using.
3. Fill the dish: Spoon the mixture around and partly over the fillets. Pour any oil and lemon juice left in the bowl over the fish. Keep the fillets separate so they are easy to check and serve.
4. Bake uncovered: Bake for about 15–20 minutes total, beginning to check at 12 minutes, especially for thin fillets. Do not flip or stir the fish. The tomatoes should soften, with some wrinkling or bursting, as the fish turns opaque.
5. Add the feta and finish: When the fish is nearly done, scatter the feta over the dish and bake for another 2–3 minutes, just until warmed. For more distinct pieces, scatter it over the hot dish immediately after baking instead. The thickest part of each fillet should be opaque, separate into moist flakes when gently tested, and reach 145°F (65°C) on an instant-read thermometer. Thicker fillets may need longer than 20 minutes.
6. Serve: Let the dish stand for about 2 minutes. Serve each intact fillet with tomatoes, olives, feta, and a generous spoonful of the cooking juices. Add parsley if using and serve with lemon wedges.

How to Avoid Watery or Dry Fish

Fish that is still partly frozen or wet on the surface can release excess water into the baking dish. Thaw it completely and pat it dry before adding the tomato mixture. Fillet thickness matters more than the clock: check the thickest part of each piece, and remove thinner fillets as soon as they are done rather than waiting for the others.

Serving Ideas

Serve the fish and its tomato juices over rice or couscous, or add crusty bread for soaking up the sauce. A simple green salad also works alongside it.

Storage and Reheating

Cool leftovers and refrigerate in an airtight container for up to 2 days. Reheat gently in a 300°F (150°C) oven for about 5–7 minutes, checking that the fish is heated through without drying out. Alternatively, warm it in a covered pan on the stovetop with a splash of water. Reheated fish may be less tender than freshly baked fish.

The tomatoes, olives, shallot, and garlic can be prepared a day ahead and refrigerated; assemble and bake the fish shortly before serving. Freezing the cooked dish is not recommended because the fish may become watery after thawing.

Nutrition Information

Approximate nutrition per serving, based on 4 servings (one fillet with one-quarter of the tomato, olive, and feta mixture): 310 calories, 34g protein, 16g fat, and 8g carbohydrates. Approximate nutrition per 100g: 100 calories, 11g protein, 5g fat, and 2g carbohydrates. Values vary with the fish, olives, and feta used.