Mediterranean Baked Fish
A healthy seafood dinner featuring fish fillets baked with a savory topping of tomatoes, olives, and herbs, embodying the vibrant flavors of the Mediterranean.
Ingredients
Main Ingredients
- 4 fillets 4 fillets of cod, halibut, snapper, or sea bass (about 6 oz each) Choose a firm white fish.
- 2 cups 2 cups cherry tomatoes, halved
- ½ cup ½ cup Kalamata olives, pitted and sliced
- 1 medium 1 medium red onion, thinly sliced
- 3 cloves 3 cloves garlic, minced
- 3 tbsp 3 tbsp extra virgin olive oil For both seasoning and topping.
- 1 juice Juice of 1 lemon Freshly squeezed for best flavor.
- 1 tsp 1 tsp dried oregano
- 1 tsp 1 tsp fresh basil or parsley, chopped For garnish.
- to taste Salt and pepper Adjust seasoning as needed.
Instructions
Preparation
- Pat the fish fillets dry with paper towels.
- Lightly season them with salt, pepper, and a drizzle of olive oil.
Making the Topping
- In a bowl, combine the halved cherry tomatoes, sliced olives, thinly sliced red onion, minced garlic, dried oregano, lemon juice, and extra virgin olive oil.
- Toss well to combine.
Baking
- Place the seasoned fish fillets in a baking dish.
- Spoon the tomato-olive mixture over the top.
- Bake in a preheated oven at 400°F (200°C) for 20–25 minutes, or until the fish flakes easily with a fork.
Finishing Touches
- Before serving, garnish with fresh basil or parsley and an extra squeeze of lemon.
Serving
- Enjoy your Mediterranean baked fish alongside couscous, rice, or roasted vegetables.
Notes
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at a low temperature, avoiding the microwave.
Nutrition
Serving: 1gCalories: 300kcalCarbohydrates: 9gProtein: 35gFat: 15gSaturated Fat: 2gSodium: 400mgFiber: 2gSugar: 3g