Add to Collection
5 from 1 vote

Mediterranean Baked Fish

A robust, Italian flavored baked fish that's full of herbs, tomatoes, capers and onions.
Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Servings: 4 servings
Calories: 338kcal
Author: Lucy Brewer


  • 2 tsp olive oil
  • 1 large onion sliced
  • 1 16-oz. can whole tomatoes, drained (reserve juice) and coarsely chopped
  • 1 bay leaf
  • 1 small jar capers
  • 1 clove garlic minced
  • 1 cup dry white wine
  • 1/2 cup reserved tomato juice
  • 1/4 cup fresh lemon juice
  • 1/4 cup fresh orange juice
  • 1 tbsp freshly grated orange peel
  • 1 tsp fennel seeds crushed
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp dried basil
  • salt and pepper to taste
  • 2 lbs. fish fillets (tilapia, sole, flounder, cod, sea bass or other fleshy fish)


  • Preheat oven to 375.
  • Heat oil in large, non-stick skillet. Add onion and saute over medium-high about 5 minutes or until beginning to soften. Add tomatoes and remaining ingredients. Simmer uncovered for 30 minutes.
  • Lightly spray a baking dish and arrange fish fillets in dish. Spoon sauce over fish. Bake uncovered for 15-20 minutes, until fish flakes easily with fork.


From National Institutes of Health Stay Young at Heart.