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Sheet Pan Mediterranean Baked Fish

Flaky white fish roasted on one sheet pan with cherry tomatoes, kalamata olives, lemon, and crumbled feta for a light Mediterranean dinner in 25 minutes.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Greek, Mediterranean
Calories: 310
Ingredients Equipment Method Notes

Ingredients
  

  • 4 white fish fillets approx. 6 oz each — cod, tilapia, or halibut
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 0.5 tsp garlic powder
  • salt and black pepper to taste
  • 1 cup cherry tomatoes halved
  • 0.25 cup kalamata olives pitted and sliced
  • 0.25 cup red onion thinly sliced
  • 1 lemon thinly sliced into rounds
  • 2 tbsp capers drained, optional
  • 0.25 cup fresh parsley chopped
  • 0.25 cup crumbled feta cheese block feta crumbled fresh is best

Equipment

  • Large baking sheet
  • parchment paper
  • Oven

Method
 

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. Pat each fish fillet thoroughly dry with paper towels on all sides. Place on the prepared baking sheet with space between fillets. Drizzle with olive oil and season both sides with oregano, garlic powder, salt, and black pepper.
  3. Scatter the halved cherry tomatoes, sliced kalamata olives, red onion, and capers around and on top of the fillets. Lay 1 to 2 lemon rounds on top of each fillet.
  4. Bake on the center rack for 12 to 15 minutes, until the fish is opaque throughout and flakes easily with a fork. Internal temperature should reach 145°F. Check thinner fillets at 10 to 12 minutes.
  5. Remove from the oven. Immediately scatter crumbled feta and fresh parsley over the fish and vegetables.
  6. Spoon any pan juices over the fillets and serve immediately.

Notes

Storage: Best eaten fresh. Store leftovers in an airtight container for up to 2 days. Reheat gently in a covered skillet over low heat with a splash of water or broth — avoid the microwave if possible as it toughens fish. This recipe does not freeze well. Substitutions: Shrimp or scallops work well with the same seasoning and toppings; reduce bake time to 8 to 10 minutes. Add fresh spinach across the pan before baking for extra greens. Use frozen fillets thawed fully overnight and patted very dry before seasoning. Pro tip: Fold thin tail ends of fillets underneath before baking for more even cooking.