Mediterranean Baked Fish

This Mediterranean Baked Fish recipe is a perfect blend of simplicity and flavor, making it a go-to dish for weeknight dinners or special occasions. Fresh fish fillets are baked with a medley of Mediterranean-inspired ingredients like tomatoes, olives, garlic, and herbs, resulting in a dish that’s light, healthy, and bursting with vibrant flavors. Whether you’re a seafood lover or just exploring new cuisines, this recipe is sure to delight your taste buds while being quick and easy to prepare.

Why You’ll Love This Recipe

• Healthy and Nutritious: Packed with lean protein from the fish and nutrients from fresh vegetables, this dish is as good for your body as it is for your palate.
• Bursting with Flavor: The combination of tangy olives, sweet tomatoes, aromatic garlic, and fresh herbs creates a beautifully balanced and delicious dish.
• Easy to Prepare: With minimal prep and straightforward steps, this recipe is ideal for busy days.
• Customizable: You can easily swap ingredients to suit your taste preferences or dietary needs.
• One-Pan Wonder: All the ingredients are baked in a single dish, making cleanup a breeze.
• Versatile: This dish pairs well with various side dishes like rice, couscous, or crusty bread, making it adaptable for different meals.

Ingredients

• Fresh fish fillets (such as cod, halibut, or sea bass)
• Cherry tomatoes
• Kalamata olives
• Red onion
• Garlic cloves
• Lemon
• Fresh parsley
• Olive oil
• Dried oregano
• Salt
• Black pepper

Directions

1. Preheat the Oven: Start by preheating your oven to 375°F (190°C) and lightly grease a baking dish with olive oil.
2. Prepare the Vegetables: Halve the cherry tomatoes, slice the red onion thinly, and mince the garlic cloves. Set them aside.
3. Assemble the Dish: Lay the fish fillets in the prepared baking dish. Surround the fillets with the halved cherry tomatoes, sliced red onions, and Kalamata olives. Sprinkle the minced garlic evenly over the dish.
4. Season the Ingredients: Drizzle olive oil generously over the fish and vegetables. Season with salt, black pepper, and a good pinch of dried oregano.
5. Add Lemon and Herbs: Slice the lemon thinly and arrange the slices on top of the fish fillets. Sprinkle fresh parsley over the entire dish for added flavor and color.
6. Bake the Fish: Place the dish in the preheated oven and bake for 20-25 minutes, or until the fish is opaque and flakes easily with a fork.
7. Serve: Remove from the oven and let the dish rest for a couple of minutes. Serve the baked fish warm with your choice of side dish, such as rice, couscous, or a fresh green salad.

Variations

• Switch the Fish: Use salmon, trout, or tilapia instead of cod or halibut for a different flavor profile.
• Add Vegetables: Incorporate zucchini, bell peppers, or artichoke hearts for extra color and nutrients.
• Spice It Up: Add a pinch of red pepper flakes or paprika for a touch of heat.
• Go Dairy-Free: Add a handful of capers instead of cheese for a tangy, briny flavor.
• Try Fresh Herbs: Experiment with fresh dill or basil instead of parsley for a unique herbal note.
• Citrus Twist: Replace lemons with oranges for a slightly sweeter and more aromatic flavor.

Servings and Timing

• Prep Time: 10 minutes
• Cook Time: 20-25 minutes
• Total Time: 30-35 minutes
• Servings: 4

Storage/Reheating

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days.
• Reheating: To reheat, place the fish and vegetables in a preheated 300°F (150°C) oven for about 10 minutes or until warmed through. Avoid using the microwave, as it may overcook the fish.
• Freezing: While freezing cooked fish is possible, the texture may change slightly. If freezing, wrap the fish tightly and consume within 1 month.

FAQs

What type of fish works best for this recipe?

Firm, white fish fillets like cod, halibut, or sea bass work wonderfully for this recipe as they hold up well during baking and absorb the Mediterranean flavors beautifully.

Can I use frozen fish?

Yes, you can use frozen fish. Be sure to thaw it completely and pat it dry before using it in the recipe.

How do I know when the fish is cooked?

The fish is cooked when it turns opaque and flakes easily with a fork. You can also use a meat thermometer; the internal temperature should reach 145°F (63°C).

Can I make this dish ahead of time?

While it’s best enjoyed fresh, you can prep the vegetables and assemble the dish in advance. Store it covered in the refrigerator and bake it just before serving.

What sides go well with Mediterranean baked fish?

Rice, couscous, quinoa, roasted potatoes, or a fresh green salad pair perfectly with this dish.

Can I use a different type of olive?

Absolutely! Green olives or Castelvetrano olives can be used instead of Kalamata for a milder flavor.

How can I make this dish more kid-friendly?

Reduce the olives and garlic if your kids prefer milder flavors, and serve the fish with their favorite sides like mashed potatoes or buttered pasta.

Can I cook this in foil packets instead of a baking dish?

Yes! Wrapping the fish and vegetables in foil creates a steaming effect that enhances the flavors and makes cleanup even easier.

Is this recipe gluten-free?

Yes, this Mediterranean baked fish is naturally gluten-free. Be mindful of any sides you serve alongside it.

What herbs can I use if I don’t have parsley?

Fresh basil, dill, or cilantro can be great substitutes for parsley in this dish.

Conclusion

This Mediterranean Baked Fish recipe is a celebration of fresh, wholesome ingredients and bold flavors. Its simplicity makes it an excellent choice for both novice cooks and seasoned chefs, while the vibrant combination of tomatoes, olives, garlic, and herbs guarantees a satisfying meal. Whether you’re preparing a healthy weeknight dinner or impressing guests at a gathering, this dish is sure to be a hit. Try it today and experience the taste of the Mediterranean in your own kitchen!

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