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Delicious Baked Fish Dish

Featured in Seafood Made Simple (Really!).

Transform plain white fish into a stunning dish with a bold tomato-caper sauce. Start with sautéed garlic and onions, stir in tomatoes, plus warm spices like paprika and cumin. Golden raisins add sweetness, capers bring savoriness, and lemon brightens everything up. Bake your fish in this rich sauce until just flaky. A light, wholesome meal done in 35 minutes—ideal for busy days or special evenings.
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Updated on Wed, 02 Apr 2025 00:47:34 GMT
Baked fish with zesty tomatoes and tangy capers, a wholesome dinner idea. Pin it
Baked fish with zesty tomatoes and tangy capers, a wholesome dinner idea. | cookbybook.com

Let yourself drift to the sunny Mediterranean shores with this fancy but easy white fish bake. The delicate fish sits in a bright tomato mix with tangy capers and plump raisins, making a tasty combo that turns any regular meal into something special.

I first tried cooking this during a trip along Italy's coast, and I've made it so many times since. The fish gets so tender when it slowly cooks in all those amazing smells.

Key Ingredients Breakdown

  • White Fish: Go for something sturdy like cod, halibut, or sea bass
  • Tomatoes: Pick ripe ones or good quality canned ones
  • Capers: Give them a quick wash to get just the right tang
  • Golden Raisins: They bring a surprise sweetness that works with everything else
  • Fresh Herbs: Grab some parsley or mint to make it pop
  • Quality Olive Oil: Don't hold back, use the good stuff here
Juicy white fish smothered in fresh tomatoes and tangy capers, bringing Mediterranean vibes to your table. Pin it
Juicy white fish smothered in fresh tomatoes and tangy capers, bringing Mediterranean vibes to your table. | cookbybook.com

Easy Cooking Guide

Step 1: Sauce Development (15 minutes)
Warm olive oil in a good pot. Cook onions till they're soft and golden. Toss in garlic and spices. Mix in your tomatoes, capers, and raisins. Let it bubble away to mix all the flavors.
Step 2: Fish Preparation (5 minutes)
Dry your fish pieces with paper towels. Add salt and pepper on both sides. Let it sit out a bit. Get your baking dish ready.
Step 3: Assembly Process (5 minutes)
Put half your sauce in the dish. Lay the fish pieces on top. Add some lemon or orange. 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. It's done when it flakes easily. Sprinkle fresh herbs on top.

I once made this for friends who swore they hated fish. They not only ate everything but wanted to know how I made it!

Final Thoughts: This Mediterranean Fish Bake shows off what's great about seaside cooking. The way the soft fish mixes with the bright sauce makes something that fills you up and makes you happy. It proves good food doesn't need to be hard, whether you're feeding your family or having friends over.

A tasty fish dish with Mediterranean flair, featuring a colorful mix of tomatoes and capers. Pin it
A tasty fish dish with Mediterranean flair, featuring a colorful mix of tomatoes and capers. | cookbybook.com

Frequently Asked Questions

→ What kind of fish works best?
Mild, flaky white fish like cod or halibut. Go for wild-caught if you can.
→ Is canned tomato a good substitute?
Definitely. Canned tomatoes are a great option when fresh ones are out of season.
→ Why prepare sides first?
You’ll want to serve the fish right away, so it’s best to have everything else ready beforehand.
→ How can I tell if the fish is done?
Check if it flakes with a fork after baking for 15-18 minutes at 400°F. Don’t let it overcook.
→ Can the tomato sauce be prepped early?
Absolutely! Make the sauce in advance and reheat it when it’s time to bake the fish.

Tomato Caper Fish Meal

Flaky white fish fillets baked in a flavorful tomato sauce with capers, golden raisins, and spices. A quick, nutritious meal for any night.

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

Category: Seafood

Difficulty: Intermediate

Cuisine: Mediterranean

Yield: 6 Servings

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

Ingredients

→ Main Ingredients

01 1 small red onion, minced
02 10 garlic cloves, diced
03 1 1/2 lb white fish fillet (wild cod or halibut if available)
04 2 big tomatoes, chopped (3 cups)
05 1/3 cup of golden raisins
06 1/3 cup of olive oil, extra virgin
07 1 1/2 tablespoons of capers

→ Seasonings & Aromatics

08 1/2 teaspoon cayenne pepper (skip if you don't like spicy)
09 Use salt and pepper as needed
10 1 teaspoon of cumin powder
11 1 teaspoon sweet Spanish paprika
12 Zest from 1 lemon
13 Juice squeezed from half a lemon
14 A handful of fresh parsley or mint for decoration
15 1 1/2 teaspoons ground coriander

Instructions

Step 01

Grab a medium saucepan and warm up the olive oil on medium-high heat. Toss in the chopped onion and cook it until it turns golden (around 3 minutes). Throw in the tomatoes, garlic, raisins, capers, and spices with some salt and pepper. Let it come to a boil, then turn down the heat and simmer for 15 minutes.

Step 02

Set your oven to 400°F so it heats up while you prep.

Step 03

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

Step 04

Spoon half the tomato mixture into the bottom of a baking dish (9 1/2 x 13 inches). Lay the fish on top, drizzle with lemon juice, scatter the zest, and cover it all with the rest of the sauce.

Step 05

Pop the dish into the oven and cook for 15-18 minutes until the fish is just done and flakes easily with a fork. Keep an eye on it so it doesn't get overdone. Add fresh herbs on top before serving, and enjoy while it's warm.

Notes

  1. This Mediterranean dish features a tender fish with a rich and tangy tomato-caper sauce.
  2. Be sure your sides are ready beforehand, as this fish tastes best when eaten fresh out of the oven.

Tools You'll Need

  • Medium-sized saucepan
  • Dish for baking (9 1/2 x 13 inches)

Allergy Information

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