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Baked Fish with Tomatoes

Featured in Ocean-Fresh Seafood Made Simple.

Transform basic white fish fillets into a flavorful main course. Start by cooking onions and garlic, then mix with diced tomatoes and spices like paprika, cumin, and coriander. Add sweetness with golden raisins and tang from capers. Finish with lemon for a fresh kick. The fish bakes to flaky perfection in this bold sauce. This easy, healthy dish comes together in 35 minutes, great for a weeknight or even a special meal.
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Updated on Thu, 20 Mar 2025 02:25:23 GMT
Baked fish with tomato base and capers, a healthy and quick dinner option. Pin it
Baked fish with tomato base and capers, a healthy and quick dinner option. | linacooks.com

Let your taste buds travel to the Mediterranean shoreline with this fancy but easy baked fish creation. Soft white fish sits in a bright tomato blend mixed with tangy capers and plump raisins, making a tasty combo that turns any meal into something special.

I first tried cooking fish this way during a trip to the Italian coast, and I've made it tons of times since. The fish turns out so tender when it slowly cooks in all those amazing smells and flavors.

Must-Have Ingredient Breakdown

  • White Fish: Go for sturdy ones like cod, halibut, or sea bass
  • Tomatoes: Pick juicy ripe ones or good quality canned options
  • Capers: Give them a quick rinse for that perfect salty kick
  • Golden Raisins: They bring a surprise sweetness that makes the sauce sing
  • Fresh Herbs: Grab some parsley or mint to add freshness
  • Quality Olive Oil: Don't skimp here, use the good stuff
Juicy baked fish covered with tomato-caper mixture, showcasing classic Mediterranean cooking. Pin it
Juicy baked fish covered with tomato-caper mixture, showcasing classic Mediterranean cooking. | linacooks.com

Easy Cooking Walkthrough

Step 1: Sauce Development (15 minutes)
Warm up olive oil in a solid pan. Cook onions till they're golden brown. Toss in garlic and spices. Mix in tomatoes, capers, raisins. Let it bubble until flavors come together.
Step 2: Fish Preparation (5 minutes)
Thoroughly dry the fish with paper towels. Add salt and pepper on both sides. Set aside at room temp. Get your baking dish ready.
Step 3: Assembly Process (5 minutes)
Put half the sauce in your dish. Lay fish pieces on top. Add some lemon or orange if you want. Cover with the rest of your sauce.
Step 4: Baking to Perfection (15-18 minutes)
Stick it in your hot oven. Take a peek after 15 minutes. The fish should break apart easily. Sprinkle fresh herbs before serving.

My best memory with this dish was when I made it for friends who always said they hated fish - they ate everything and wanted to know how I made it!

Last Thoughts: This Mediterranean Fish Bake shows off what coastal cooking is all about - keeping things simple. The way the soft fish mixes with that bright sauce creates something that fills you up and makes you happy. It proves you don't need complicated steps to cook something really good, whether it's just for your family or for guests.

Tasty Mediterranean fish dish with a colorful blend of tomatoes and capers. Pin it
Tasty Mediterranean fish dish with a colorful blend of tomatoes and capers. | linacooks.com

Frequently Asked Questions

→ Which fish is best to use?
Mild, flaky options like cod or halibut are ideal. Try wild-caught if it's an option.
→ Can canned tomatoes replace fresh ones?
Definitely! Good-quality canned tomatoes work, especially in colder months.
→ Why get sides ready first?
The fish is best enjoyed hot, so have everything else prepped before you bake it.
→ What's the sign the fish is done?
The fish will flake when a fork runs through it, usually after 15-18 minutes at 400°F. Don’t overcook.
→ Can I make the sauce in advance?
Totally! Prepare the sauce beforehand and heat it before baking the fish.

Tomato Caper Fish

Tender white fish baked in a sauce packed with tomatoes, juicy capers, sweet raisins, and fragrant spices. A light and tasty meal ready fast!

Prep Time
15 Minutes
Cook Time
20 Minutes
Total Time
35 Minutes
By: Paolina

Category: Seafood

Difficulty: Intermediate

Cuisine: Mediterranean

Yield: 6 Servings

Dietary: Low-Carb, Gluten-Free, Dairy-Free

Ingredients

→ Main Ingredients

01 1/3 cup olive oil, ideally extra virgin
02 1 1/2 lbs white fish fillets like cod or halibut (try wild-caught)
03 10 cloves of garlic, minced
04 1 small red onion, diced
05 2 large tomatoes, chopped (roughly 3 cups)
06 1 1/3 cup of golden raisins
07 1 1/2 tbsp capers

→ Seasonings & Aromatics

08 1 tsp sweet paprika (Spanish-style)
09 1 1/2 tsp ground coriander
10 A half teaspoon of optional cayenne
11 1 tsp ground cumin
12 Lemon zest from one lemon
13 Juice squeezed from half a lemon
14 Pinch of salt & pepper as needed
15 Fresh parsley or mint as garnish

Instructions

Step 01

Warm the olive oil in a medium pot at medium-high heat. Sauté onion till golden (about 3 minutes). Stir in garlic, tomatoes, seasonings, raisins, capers, and salt & pepper. Once it boils, lower the heat to medium-low and simmer for a quarter of an hour.

Step 02

Set your oven to 400°F to warm up.

Step 03

Dry the fish with paper towels. Sprinkle salt and pepper over both sides.

Step 04

Spread half the cooked tomato mixture across the bottom of a 9 1/2 x 13-inch pan. Lay the fish on top, squeeze lemon juice over it, sprinkle zest, and pour the rest of the sauce on top.

Step 05

Cook in the oven for 15-18 minutes until the fish is tender and flakes when tested. Don’t cook for too long. Add herbs on top and serve straight away while warm.

Notes

  1. This Mediterranean dish features tender fish paired with a zesty tomato-caper blend.
  2. Work on your sides and salads first because this dish tastes best freshly served and hot.

Tools You'll Need

  • A mid-sized saucepan
  • A 9 1/2 x 13-inch roasting pan

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Fish is included