Mediterranean Baked Fish — an easy Greek-inspired cod baked with tomatoes, onions, olives, green beans and feta.
This baked white fish combines bright Mediterranean flavors and simple preparation. I recommend cod for its firm texture, but other firm white fish like halibut or sea bass work well. Mediterranean Baked Fish is an easy, healthy, one-pan dinner that’s full of flavor.
Unlike other Greek-style baked fish recipes, this version bakes the cod in a sauce of tomatoes and onions with a hint of cinnamon, Kalamata olives and crumbled feta. I add green beans for texture and color. The result is a fragrant, savory dish that pairs beautifully with a simple starch like orzo.
I use fresh cod fillets when I can, but frozen wild-caught cod that’s thawed works fine too. Use what’s available locally. I served this with orzo to soak up the tomato-onion sauce — a perfect, easy weeknight meal. Best, Kelly
Mediterranean Baked Fish
Ingredients
- 3 – 4 pieces cod or other firm white fish, about 1½ – 2 pounds
- Kosher salt and freshly ground pepper
- Juice of one lemon
- 2 tablespoons olive oil
- 1 large onion, sliced
- 2 large garlic cloves, finely chopped
- 1 28- ounce can chopped tomatoes and juices
- 1 teaspoon paprika
- ⅛ teaspoon sugar
- ⅛ teaspoon cinnamon
- Pinch crushed red pepper
- 1 tablespoon tomato paste, dissolved in ¼ cup water
- ½ cup dry white wine
- ¼ cup chopped parsley
- 1 tablespoon fresh oregano, finely chopped
- ⅓ cup Kalamata olives, roughly chopped
- 2 handfuls haricot verts (thin French green beans) (I used frozen)
- 2 – 3 tablespoons crumbled feta cheese
- Cooked orzo pasta, for serving
Instructions
- Pat fish dry and season with salt and pepper. Drizzle a little olive oil in the bottom of a large baking dish and arrange the fish in a single layer. Pour lemon juice over the fillets and refrigerate while you prepare the sauce.
- Preheat the oven to 375ºF (190ºC). Heat 2 tablespoons olive oil in a large heavy skillet. Add the sliced onion and cook, stirring frequently, until softened and lightly browned, about 8–10 minutes. Season with a generous pinch of salt and add the chopped garlic; cook about 30 seconds until fragrant.
- Stir in the chopped tomatoes with their juices, paprika, sugar, cinnamon, the tomato paste mixed with ¼ cup water, wine, half the parsley and a pinch of crushed red pepper. Season with more salt and some cracked pepper. Bring to a boil, then reduce to a steady simmer and cook about 15 minutes, stirring occasionally, until the sauce is reduced and fragrant. Taste and adjust seasoning.
- Pour the tomato-and-onion mixture evenly over the fish. Sprinkle with the remaining parsley and the chopped oregano. Top with Kalamata olives and green beans. Bake in the center of the oven for 20 minutes, basting every 10 minutes if the fish isn’t fully submerged in the sauce.
- After 20 minutes, scatter the crumbled feta over the top and return to the oven for another 10 minutes, or until the fish is cooked through and the vegetables are tender.
- Remove from the oven and serve the fish over cooked orzo, spooning plenty of the tomato-onion sauce and green beans over each portion. Enjoy.
Recipe Notes
Nutrition
*Adapted from Martha Rose Shulman, NY Times