Ingredients
Scale
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
Instructions
Step 1: Prepare the Fish
- Preheat your oven to 375°F (190°C).
- 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).
- 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
- 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.
- 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
- Spoon the Mediterranean sauce evenly over the fish fillets, ensuring each fillet is covered with the mixture.
- Drizzle an additional tablespoon of olive oil over the top for added richness.
Step 4: Bake the Fish
- 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.
- Check the fish for doneness at the 20-minute mark by inserting a fork into the thickest part of the fillet.
Step 5: Serve
- Remove the baked fish from the oven and let it rest for 5 minutes before serving.
- Garnish with fresh parsley leaves and serve with lemon wedges on the side.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Nutrition
- Serving Size: 1 fish fillet with sauce
- Calories: 280
- Sugar: 3g
- Fat: 15g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 30g