Mediterranean Baked Fish

Mediterranean Baked Fish is a delightful dish that captures the essence of coastal Mediterranean cuisine—light, healthy, and bursting with fresh flavors. This recipe combines flaky white fish with a vibrant medley of ingredients like ripe tomatoes, briny olives, capers, garlic, lemon, and fresh herbs, all baked together in a simple yet delicious one-pan preparation.

The Mediterranean diet is known for its emphasis on fresh, whole foods and heart-healthy ingredients, and this dish is a shining example of that philosophy. The fish, rich in protein and omega-3 fatty acids, is gently baked to perfection in a sauce of tomatoes, olive oil, and citrus, resulting in a dish that’s both flavorful and nutritious. The bright, zesty flavors and the aroma of garlic and herbs will transport you to the shores of Greece or Southern Italy with every bite.

Whether you’re looking for a quick and easy weeknight dinner or an elegant dish to serve at a dinner party, Mediterranean Baked Fish is a versatile recipe that delivers every time. Serve it with crusty bread, rice, or a side of roasted vegetables, and you’ll have a meal that’s sure to impress.

Why You’ll Love This Recipe

• Healthy and Nutritious: This recipe is packed with lean protein, healthy fats, and fresh vegetables, making it a perfect choice for a wholesome meal.
• Simple and Quick: With minimal prep time and just one pan, this recipe is easy to make and perfect for busy weeknights.
• Bold Mediterranean Flavors: The combination of olives, capers, garlic, lemon, and herbs gives this dish its signature bright and briny taste.
• Versatile: Use your favorite white fish or adjust the ingredients to suit your preferences—it’s a forgiving and customizable recipe.
• Great for Entertaining: The vibrant colors and bold flavors make this dish a showstopper for any dinner party or special occasion.
• Naturally Gluten-Free: This recipe is naturally gluten-free and low-carb, making it suitable for a variety of dietary preferences.
• Meal-Prep Friendly: The baked fish reheats beautifully, making it a great option for meal prepping or leftovers.

Preparation Time and Servings

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 4 servings
• Serving Size: 1 fish fillet with sauce

Nutritional Information (per serving)

• Calories: 280 kcal
• Carbohydrates: 6 g
• Protein: 30 g
• Fat: 15 g
• Fiber: 2 g
• Sugar: 3 g

Ingredients

For the baked fish:

• 4 white fish fillets (cod, haddock, halibut, or sea bass)
• 2 tablespoons olive oil
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• ½ teaspoon smoked paprika (optional, for added flavor and color)

For the Mediterranean sauce:

• 3 ripe tomatoes, diced (or 1 cup canned diced tomatoes)
• 1 small red onion, thinly sliced
• 2 garlic cloves, minced
• ⅓ cup Kalamata olives, pitted and halved
• 2 tablespoons capers, drained
• ¼ cup fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped (or 1 teaspoon dried oregano)
• 2 tablespoons fresh lemon juice (about half a lemon)
• Zest of 1 lemon
• 3 tablespoons extra-virgin olive oil
• ½ teaspoon crushed red pepper flakes (optional, for heat)

For garnish:

• Fresh parsley leaves
• Lemon wedges

Step-by-Step Instructions

Step 1: Prepare the Fish

1. Preheat your oven to 375°F (190°C).
2. Pat the fish fillets dry with paper towels to remove excess moisture. Season both sides of the fillets with kosher salt, black pepper, and smoked paprika (if using).
3. Lightly grease a baking dish with 1 tablespoon of olive oil. Arrange the fish fillets in a single layer in the dish.

Step 2: Make the Mediterranean Sauce

1. In a medium mixing bowl, combine the diced tomatoes, sliced red onion, minced garlic, Kalamata olives, capers, parsley, oregano, lemon juice, lemon zest, and olive oil. Add crushed red pepper flakes if you like a bit of heat.
2. Stir well to combine, ensuring the ingredients are evenly distributed. Taste and adjust seasoning with additional salt and pepper, if needed.

Step 3: Assemble the Dish

1. Spoon the Mediterranean sauce evenly over the fish fillets, ensuring each fillet is covered with the mixture.
2. Drizzle an additional tablespoon of olive oil over the top for added richness.

Step 4: Bake the Fish

1. Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the fish is opaque and flakes easily with a fork. Cooking time may vary depending on the thickness of your fillets.
2. Check the fish for doneness at the 20-minute mark by inserting a fork into the thickest part of the fillet.

Step 5: Serve

1. Remove the baked fish from the oven and let it rest for 5 minutes before serving.
2. Garnish with fresh parsley leaves and serve with lemon wedges on the side.

Ingredient Background

• White Fish Fillets: Cod, haddock, halibut, and sea bass are excellent choices for this recipe because they’re mild in flavor and take on the Mediterranean sauce beautifully.
• Tomatoes: Fresh tomatoes add natural sweetness and acidity to the dish, while canned diced tomatoes are a convenient option for a year-round alternative.
• Kalamata Olives: These briny, tangy olives are a key ingredient in Mediterranean cooking and bring a burst of salty flavor to the sauce.
• Capers: Small but mighty, capers add a tangy, slightly floral brininess that balances the richness of the fish.
• Lemon: Both the juice and zest brighten the dish with a citrusy tang that enhances the other flavors.
• Herbs: Fresh parsley and oregano are traditional Mediterranean herbs that add vibrancy and aroma to the dish.

Technique Tips

• Use Fresh Ingredients: Whenever possible, use fresh tomatoes, garlic, and herbs for the best flavor.
• Don’t Overcook: Fish cooks quickly, so keep an eye on it to ensure it doesn’t dry out. Check for doneness at the 20-minute mark.
• Layer the Flavors: Season the fish before adding the sauce to build depth of flavor in every bite.
• Adjust the Acidity: If you prefer a less tangy sauce, reduce the lemon juice slightly or add a pinch of sugar to balance the flavors.

Alternative Presentation Ideas

• Grilled Mediterranean Fish: Instead of baking, grill the fish fillets and serve the Mediterranean sauce on top.
• Mediterranean Fish Stew: Add the fish and sauce to a pot with a cup of chicken or vegetable stock. Simmer for a hearty, comforting stew.
• Mediterranean Fish Tacos: Flake the baked fish and serve in tortillas with the sauce, along with a drizzle of yogurt or tzatziki.

Additional Tips for Success

• Use a baking dish that fits the fillets snugly to ensure the sauce evenly covers the fish.
• For extra richness, drizzle a bit of olive oil over the dish before baking.
• Double the sauce recipe if you’d like extra to spoon over side dishes like rice or pasta.

Recipe Variations

• Spicy Mediterranean Fish: Add extra crushed red pepper flakes or a pinch of cayenne for a spicy kick.
• Cheesy Mediterranean Fish: Sprinkle feta cheese over the fish before baking for a creamy, salty addition.
• Vegetarian Option: Use thick slices of eggplant or zucchini in place of fish for a plant-based version.

Freezing and Storage

• Storage: Store leftover baked fish and sauce in an airtight container in the refrigerator for up to 2 days.
• Freezing: Freeze the cooked fish and sauce in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
• Reheating: Reheat the fish gently in the oven at 300°F (150°C) or in a skillet over low heat to prevent it from drying out.

Healthier Twist Ideas

• Reduce the olive oil by half for a lighter dish.
• Serve with quinoa or cauliflower rice for a low-carb, high-protein meal.
• Add extra vegetables, such as zucchini, bell peppers, or spinach, to the sauce for added nutrients.

Serving Suggestions for Events

• Pair Mediterranean Baked Fish with roasted vegetables like asparagus or Brussels sprouts for a balanced dinner.
• Serve alongside a Greek salad with feta, cucumbers, and red onions for a refreshing side.
• Add crusty bread to soak up the flavorful sauce for a family-style meal.

Special Equipment

• A glass or ceramic baking dish for even cooking and easy cleanup.
• A zester or microplane for zesting the lemon.
• A fish spatula for gently serving the fillets without breaking them.

Frequently Asked Questions

Q1: Can I use frozen fish fillets?
Yes, but make sure to thaw the fish completely and pat it dry before using to remove excess moisture.

Q2: What other types of fish work well in this recipe?
Salmon, trout, or snapper are great alternatives to white fish and work beautifully with the Mediterranean flavors.

Q3: Can I make this recipe ahead of time?
Yes, you can assemble the dish up to 4 hours ahead and refrigerate it until ready to bake.

Q4: Is this recipe keto-friendly?
Yes, this recipe is naturally keto-friendly, as it’s low in carbs and high in healthy fats and protein.

Q5: What can I substitute for Kalamata olives?
If you don’t have Kalamata olives, you can use green olives or omit them altogether if you prefer.

Q6: Can I add cheese to this dish?
Yes, crumbled feta cheese makes an excellent addition and enhances the Mediterranean flavors.

Q7: What can I serve as a side dish?
Rice, couscous, roasted potatoes, or a simple arugula salad all pair beautifully with this baked fish.

Q8: How do I prevent the fish from drying out?
Cover the baking dish with foil for the first 10 minutes of baking to retain moisture, then uncover to allow the sauce to thicken.

Conclusion

Mediterranean Baked Fish is a flavorful, healthy, and versatile dish that’s perfect for any occasion. With its vibrant combination of fresh ingredients and bold Mediterranean flavors, this recipe brings a taste of the coast to your table. Whether you’re cooking for your family or entertaining guests, this one-pan wonder is sure to impress. Try it tonight and savor the simple, wholesome goodness of Mediterranean cuisine!

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