Mediterranean Baked White Fish with Lemon-Dill Finish
This vibrant one-pan baked fish relies on a high-heat roasting method to quickly soften cherry tomatoes and olives into a rich, briny pan sauce. Finished with a bright shower of fresh dill, lemon zest, and flaky sea salt, the tender white fillets absorb all the aromatic flavors of the olive oil with minimal cleanup.
- Total Time25 minutes
- Yield4 portions (serves 4) 1x
- DietMediterranean
Ingredients
Scale
Fish and Pan Sauce
- 1 ½ lbs (680g) thick white fish fillets (such as cod, halibut, or grouper), cut into 4 equal portions
- 1 pint (10.5 oz / 300g) cherry tomatoes, halved
- ½ cup (65g) pitted Kalamata olives, roughly chopped
- ¼ cup (60ml) extra-virgin olive oil
- 3 large garlic cloves, thinly sliced
- 1 teaspoon dried oregano
- ¼ teaspoon crushed red pepper flakes (optional)
- ¾ teaspoon kosher salt, divided
- ½ teaspoon freshly ground black pepper, divided
Lemon-Dill Finish
- 1 large lemon, zested and halved for juicing
- ¼ cup (10g) loosely packed chopped fresh dill
- Flaky sea salt, for finishing
Instructions
- Preheat and prep: Preheat the oven to 425°F (220°C). Pat the fish fillets completely dry with paper towels to ensure they roast rather than steam. Season the fillets evenly on both sides with ½ teaspoon of the kosher salt and ¼ teaspoon of the black pepper.
- Mix the tomato-olive base: In a 9×13-inch baking dish, combine the halved cherry tomatoes, chopped olives, sliced garlic, olive oil, dried oregano, red pepper flakes (if using), and the remaining ¼ teaspoon of kosher salt and ¼ teaspoon of black pepper. Toss well to coat everything in the oil, then spread the mixture into an even layer across the bottom of the dish.
- Nestle and bake: Nestle the seasoned fish fillets into the tomato and olive mixture. Using a spoon, scoop a little of the seasoned oil from the bottom of the dish and drizzle it over the top of each fillet. Bake uncovered for 12 to 15 minutes, or until the fish is entirely opaque, flakes easily with a fork, and registers an internal temperature of 145°F (62°C) on an instant-read thermometer.
- Garnish and serve: Remove the dish from the oven. Immediately grate the zest of the whole lemon directly over the hot fish and blistered vegetables, then squeeze the juice from one of the lemon halves (about 1 ½ tablespoons) over the top. Scatter the fresh dill over the dish, finish with a generous pinch of flaky sea salt, and serve warm with the pan juices spooned over each portion.
Notes
- Why it works: Thinly slicing the garlic instead of mincing it prevents it from becoming harsh or burning during the quick, high-heat bake, allowing it to gently confit and infuse the olive oil while the tomatoes burst.
- The pan sauce secret: Avoid squeezing lemon juice over the fish before baking. Raw citrus acid can chemically “cook” the surface of delicate fish fillets (similar to ceviche) and turn the exterior mushy in the oven. Adding the zest and juice to the hot dish right after baking keeps the flavors punchy and the fish perfectly tender.
Nutrition (per serving — estimates)
Calories: 302 | Sodium: 660mg | Total Carbs: 5g (Fiber: 1g, Sugar: 3g) | Fat: 18g (Saturated: 2.5g) | Protein: 30g
Nutritional values are approximate, based on standard reference data (USDA FoodData Central). Actual values vary by brand and exact measurements. For precision, use a tracker like MyFitnessPal or Cronometer.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with about ⅓ cup tomato-olive sauce
- Calories: 302
- Sugar: 3g
- Sodium: 660mg
- Fat: 18g
- Saturated Fat: 2.5g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 30g