Description
A vibrant Mediterranean baked fish recipe featuring white fish fillets baked with cherry tomatoes, Kalamata olives, capers, and aromatic herbs, creating a flavorful and healthy main dish perfect for a quick weeknight dinner.
Ingredients
Scale
Fish and Main Ingredients
- 4 white fish fillets (such as cod, halibut, or tilapia)
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1 pint cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup capers, drained
- 1 lemon, thinly sliced
Seasonings
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon red pepper flakes
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Garnish
- 2 tablespoons fresh parsley, chopped
Instructions
- Preheat oven: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil to prevent sticking and add flavor.
- Prepare the fish: Place the white fish fillets in a single layer within the greased baking dish, ensuring they are evenly spaced for consistent cooking.
- Mix the topping: In a medium bowl, combine olive oil, minced garlic, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, capers, dried oregano, dried thyme, red pepper flakes, salt, and black pepper. Toss until all ingredients are well coated with the olive oil and seasonings.
- Assemble the dish: Spoon the mixed topping mixture evenly over each fish fillet, making sure the flavors are well distributed. Lay thin slices of lemon directly on top of the fish for added citrus aroma and flavor.
- Bake the fish: Bake the assembled dish uncovered in the preheated oven for 20 to 25 minutes, or until the fish flakes easily with a fork and the vegetables have softened and released their juices.
- Garnish and serve: Remove the dish from the oven. Garnish with freshly chopped parsley for a bright, fresh finish. Serve immediately, ideally with couscous, rice, or crusty bread to soak up the flavorful juices.
Notes
- Serve this dish with couscous, rice, or crusty bread to soak up the flavorful juices.
- You can substitute halved artichoke hearts or roasted red peppers for a variation.
- For extra brightness, squeeze fresh lemon juice over the dish just before serving.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 280
- Sugar: 5 g
- Sodium: 740 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 65 mg
