Tomato & Olive Infused Mediterranean Fish

A weeknight recipe that is so delicious you can serve it for a dinner party. This light and fragrant baked fish is on the table in less than 30 minutes, and the oven does all the hard work for you. If you need a refresh to your weekly fish dinner, this is a must-try!


Prep Time:

15 minutes

Cook Time:

20 minutes

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Tomato & Olive Infused Mediterranean Fish

Fish is a weekly staple for my family and I, and it’s my favourite animal protein. I change between oily fish and white fish, as they both have a place in a healthy diet. But when I have something I’m cooking regularly, it’s important to keep little recipes up my sleeve, so I’m not always serving it the same way. If I’m in doubt, a simple grill with a slice of lemon always goes down a treat – but when I need something more, I’ll make something like this Tomato & Olive Infused Mediterranean Fish.

What Fish Does This Work For

This recipe is designed for a white fish, and will work with any type. I like to use barramundi, ling, cod or snapper.

What I love about this recipe

  • This recipe doesn’t require any cooking skills. Although it goes in the oven, the oven does all the work for you. Simply assemble everything together (there’s hardly any chopping required), place it in an oven dish, put it in the oven, and 20 minutes later it’s ready. You know I love oven cooking – it’s the lazy girls ultimate cooking method.
  • This dish is packed with flavour. Tomatoes, garlic, capers, and olives are all known for their acidity, savouriness, richness, and saltiness. When you add a good olive oil, tangy lemon, and fresh, herbaceous oregano to the mix, you’re left with an intense and delicious flavour that’s perfect for simple white fish (a great vehicle for soaking up flavour).
  • This is a weeknight recipe that can be made from start to finish in 30 minutes. However, it’s delicious enough to serve to dinner party guests too. I use it all the time!
  • This fish is self-saucing but requires no additional sauce-making. With just the ingredients and cooking method listed here, the dish becomes infused with a beautifully aromatic sauce that will fill your house with an incredible scent. It’s perfect for dipping bread or soaking up with rice or quinoa.

How to serve this Tomato & Olive Infused Mediterranean Fish

The beauty of an oven recipe is that you can focus on the other elements of the meal while the oven does the heavy lifting.

I did once try this with crumbled hard feta on top and it was so delicious. You can even add the feta within the last 5 minutes of cooking, like when you turn the oven to grill, so it gets a little melty.

Bulk it out

For a carbohydrate, something that can soak up the garlic and tomato infused sauce would be ideal. This could be rice, Israeli couscous, quinoa, or even some fresh sourdough bread to soak up the sauce. Of course, if you want to keep it low-carb, skip this part.

Add Greens

For vegetables, you could place broccolini, zucchini or asparagus on the tray with the fish to bake (make sure it is lightly coated with olive oil to prevent drying in the oven). This would turn the recipe into a true one-tray dish. This recipe is a great opportunity to do this, as it only needs to go in the oven for 20-25 minutes, which is the perfect time to cook broccolini and asparagus. Another option is to make a simple salad to go alongside this dish, which would be lovely too!

Whether you’re a seafood lover or just looking to shake up your dinner routine, this recipe is sure to be a hit. Enjoy!


We love a tray bake, served it with bread for the boyfriend to soak up all the juices. Also added some feta on top – recipe is live and its called “Tomato & Olive Mediterranean Infused Fish” #healthydinner #easydinnerideas #fishrecipes

♬ original sound – Liv Kaplan

Tomato & Olive Infused Mediterranean Fish

An easy yet impressive, light and fragrant, and super healthy, dinner for everyone to enjoy.



Prep time:

15 minutes

Cook time:

20 minutes

  • 2 white fish fillets
  • 1 teaspoon of paprika
  • 1 cup cherry tomatoes
  • 2 tablespoons of olive oil
  • ½ lemon, juiced
  • 2 tablespoons of capers
  • ½ cup of Sicilian olives, smashed and pips removed
  • 2 tablespoons of fresh oregano, leaves picked
  • 3 cloves of garlic, minced
  • 1 lemon, sliced
  • 2 tablespoons of fresh dill (optional)
  • Salt and pepper, to taste
  1. Preheat the oven to 200°C.
  2. Season the fish fillets with salt, pepper, and paprika on both sides.
  3. In a bowl, combine the tomatoes, olive oil, lemon juice, capers, olives, oregano, and garlic.
  4. Place the seasoned fish fillets in a baking dish and pour the tomato mixture over the top.
  5. Bake in the oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork. You can turn the oven to the grill setting for the last three to five minutes to create some browning. The exact cooking time will depend on the thickness of your fish. To check, carefully slice into the thickest part of the fish and ensure the flesh is opaque white instead of clear. 
  6. Serve hot, garnished with fresh dill.
  • The exact cooking time will vary depending on the size and thickness of your fish. 
  • This recipe can be easily doubled to serve four. 
  • You can either chop the tomatoes in half, or leave them whole, or do half-half! 
  • You can turn the oven to a grill setting for the last 3-5 minutes if you like a little blustery char on your tomatoes. 
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