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Baked Fish with Tomatoes

Featured in Fresh & Flavorful Seafood Dishes.

This dish turns mild white fish into a standout meal with a seasoned tomato sauce. First, onions and garlic are sautéed, then diced tomatoes mix in with fragrant spices like cumin, coriander, and paprika. Sweet raisins and salty capers bring balance. A squeeze of fresh lemon lifts the flavors. The fish bakes in this sauce until tender. Done in 35 minutes, it’s perfect for busy nights or special gatherings, keeping things healthy and light.
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Un'immagine di una donna con i capelli raccolti in una borsa.
Updated on Sat, 05 Apr 2025 22:17:16 GMT
Tasty baked fish with fresh tomatoes and capers, perfect for a wholesome dinner. Pin it
Tasty baked fish with fresh tomatoes and capers, perfect for a wholesome dinner. | kyliecook.com

Let your taste buds travel to the Mediterranean shoreline with this fancy but uncomplicated baked fish creation. Soft white fish sits in a bright tomato sauce mixed with tangy capers and plump raisins, making a lovely mix of tastes that turns any dinner into something special.

I first came across this cooking trick during a trip to the Italian coast, and I've cooked it so many times since then. The fish getting gently cooked in the flavorful sauce always gives you perfectly tender results.

Must-Have Ingredients Breakdown

  • White Fish: Go for sturdy types such as cod, halibut, or sea bass
  • Tomatoes: Pick juicy, ripe ones or good quality canned versions
  • Capers: Make sure to wash and drain them for that perfect tangy kick
  • Golden Raisins: They bring a surprise sweetness that works magic with the sauce
  • Fresh Herbs: Grab some parsley or mint to add freshness
  • Quality Olive Oil: Don't hold back, use the good stuff for this one
Juicy baked fish crowned with ripe tomatoes and capers, showcasing classic Mediterranean cooking. Pin it
Juicy baked fish crowned with ripe tomatoes and capers, showcasing classic Mediterranean cooking. | kyliecook.com

Easy Cooking Guide

Step 1: Sauce Development (15 minutes)
Warm up olive oil in a sturdy pot. Cook onions till they're golden brown. Throw in garlic and spices. Mix in tomatoes, capers, raisins. Let it bubble gently to build up flavors.
Step 2: Fish Preparation (5 minutes)
Get fish totally dry with paper towels. Add salt and pepper on both sides. Keep it out for a bit. Get your baking dish ready.
Step 3: Assembly Process (5 minutes)
Pour half your sauce into the dish. Lay fish pieces down nicely. Add some lemon bits. Cover with the sauce you have left.
Step 4: Baking to Perfection (15-18 minutes)
Stick it in your hot oven. Take a peek after 15 minutes. Fish should break apart easily. Sprinkle fresh herbs on top before serving.

The best thing about this dish was when I made it for friends who always said they hated fish - they didn't just finish everything, they wanted me to tell them how to make it!

Last Thoughts: This Mediterranean Baked Fish shows off how beautifully simple coastal cooking can be. The way the soft fish meets the colorful sauce creates food that's both good for you and totally satisfying. Whether it's just for family or you've got company, this dish proves that great cooking doesn't need to be hard.

Mediterranean fish bake, a tasty yet simple meal featuring tomatoes and tangy capers. Pin it
Mediterranean fish bake, a tasty yet simple meal featuring tomatoes and tangy capers. | kyliecook.com

Frequently Asked Questions

→ What’s the best fish for this?
Mild options like cod or halibut work great for their flaky texture. Wild-caught is ideal if it’s available.
→ Can I substitute fresh tomatoes with canned ones?
Sure! Good-quality canned tomatoes are a great replacement, especially when fresh ones aren’t available.
→ Why prepare side dishes ahead of time?
The fish is best hot out of the oven, so having sides done beforehand ensures everything is ready at once.
→ How will I know it’s cooked through?
Check if the fish flakes easily with a fork. At 400°F, this usually takes 15-18 minutes. Avoid letting it overcook.
→ Can I make the sauce early?
Absolutely. The tomato and caper mix can be prepared ahead and just warmed up later when baking the fish.

Tomato Caper Fish Dish

Mild white fish baked in a zesty tomato and caper base with golden raisins and warm spices for a fast, nutritious meal.

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

Category: Ocean's Bounty

Difficulty: Intermediate

Cuisine: Mediterranean

Yield: 6 Servings

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

Ingredients

→ Main Ingredients

01 1/3 cup golden raisins
02 1 small red onion, finely chopped up
03 10 garlic cloves, minced
04 1 1/2 tablespoons capers
05 1/3 cup extra virgin olive oil
06 1 1/2 lb wild white fish fillets like halibut or cod
07 2 large tomatoes, chopped (makes about 3 cups)

→ Seasonings & Aromatics

08 Zest from one lemon
09 1 1/2 teaspoons ground coriander
10 1 teaspoon ground cumin
11 Salt and some black pepper
12 Fresh mint or parsley to finish
13 Juice squeezed from half a lemon
14 1/2 teaspoon optional cayenne
15 1 teaspoon Spanish sweet paprika

Instructions

Step 01

Warm the olive oil in a medium-sized pan over medium-high heat. Add onions and sauté until they're golden, roughly 3 minutes. Toss in tomatoes, garlic, the spices, salt, pepper, capers, and raisins. Bring it all to a boil, drop the heat to medium-low, and let it gently cook for 15 minutes.

Step 02

Turn your oven on and set it to 400°F to preheat.

Step 03

Dry the fish well with a paper towel and sprinkle both sides with salt and pepper.

Step 04

Spoon half of the tomato sauce into a 9 1/2 x 13-inch baking dish. Lay the fish on top, pour lemon juice over it, sprinkle with zest, and cover it with the rest of the sauce.

Step 05

Bake in the oven for 15-18 minutes or until the fish easily flakes when you test it. Watch closely—it shouldn’t overcook. Top with fresh herbs right before serving, and enjoy while hot.

Notes

  1. This dish is fresh and light, combining tender white fish and a tasty sauce of tomatoes and capers.
  2. It’s best to have all other sides or salads ready before starting to cook, so you can serve this warm.

Tools You'll Need

  • Medium-sized pan
  • 9 1/2 x 13-inch baking dish

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Includes fish