Mediterranean Baked Fish

Enjoy a tasty family supper of fish topped with ripe Ontario Greenhouse tomatoes and always-available fresh Ontario mushrooms. Seasoned with onion, garlic, basil and lemon garnished with black olives and parsley, these are Mediterranean flavours, Ontario-style.

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Servings: 4

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  • 4 pieces cod, halibut or haddock, about 6 oz (175 g) each, (1-1/2 lb/750 g total)
  • 1 tbsp (15 mL) olive oil
  • 1 lemon juice
  • 3 medium Ontario Greenhouse Tomatoes
  • 1 Ontario Onion, chopped
  • 1 cup (250 mL) sliced Ontario Mushrooms
  • 2 cloves garlic, minced
  • 2 anchovy fillets, minced
  • 1 tsp (5 mL) dried basil
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 8 black olives (such as Kalamata) pitted
  • 2 tbsp (25 mL) chopped fresh parsley


Brush shallow baking dish just a little larger than fish with some of the olive oil; place fish in dish.

With fine grater, grate 1 tbsp (15 mL) lemon peel from one side of lemon. Cut 4 lemon wedges from other side for serving. Core tomatoes and cut in half crosswise; squeeze out seeds and chop tomatoes.

In skillet, heat olive oil over medium heat. Stir in onion, mushrooms, garlic and anchovies; cook until softened, 3 to 4 minutes. Remove from heat. Stir in tomatoes, lemon peel, basil, salt and pepper; spoon over fish. Bake, uncovered, in 425°F (220°C) oven until fish flakes easily when tested with fork, 15 to 20 minutes.

Scatter olives and parsley over top. Garnish each plate with lemon wedge.

Nutritional information

  • Protein: 32.0 grams
  • Fat: 7.0 grams
  • Carbohydrates: 10.0 grams
  • Calories: 231