A classic Mediterranean baked fish is a celebration of fresh, vibrant flavors and healthy ingredients. Here’s a delightful, foolproof recipe that yields a beautiful, aromatic dish perfect for a weeknight dinner or for entertaining.
Mediterranean Baked Fish Delight
This recipe features white fish fillets baked on a bed of cherry tomatoes, olives, and onions, topped with a bright lemon-herb dressing.
Ingredients:
· For the Fish & Base:
· 4 (6 oz / 170g) firm white fish fillets (such as cod, halibut, sea bass, or snapper)
· 2 tbsp olive oil
· 1 medium red onion, thinly sliced
· 3 cloves garlic, minced
· 1 pint (300g) cherry or grape tomatoes, halved
· 1 cup (150g) mixed Mediterranean olives (Kalamata, green olives), pitted
· 2 tbsp capers, rinsed (optional)
· Salt and freshly ground black pepper
· For the Herb & Lemon Dressing:
· ¼ cup fresh parsley, finely chopped
· 2 tbsp fresh oregano or dill, chopped
· 1 lemon (zest and juice)
· 3 tbsp extra virgin olive oil
· 1 tsp honey or maple syrup (to balance acidity)
· For Serving (Optional):
· Lemon wedges
· Crumbled feta cheese
· Fresh chopped herbs
· Crusty bread or over cooked quinoa, couscous, or roasted potatoes.
Instructions:
- Prep & Preheat: Preheat your oven to 400°F (200°C). Pat the fish fillets completely dry with paper towels. Season both sides generously with salt and pepper.
- Sauté the Aromatics: In a large oven-safe skillet or baking dish, heat 2 tbsp olive oil over medium heat. Add the sliced onion and a pinch of salt. Sauté for 4-5 minutes until beginning to soften. Add the minced garlic and cook for another minute until fragrant.
- Create the Flavor Base: Turn off the heat. To the same skillet, add the halved cherry tomatoes, olives, and capers. Toss everything to combine. If using the same skillet, nestle the fish fillets directly on top of the tomato mixture. If transferring to a baking dish, spread the mixture in the dish first, then place the fish on top.
- Make the Dressing: In a small bowl, whisk together the chopped herbs, lemon zest, lemon juice, 3 tbsp extra virgin olive oil, honey, and a pinch of salt and pepper.
- Bake: Drizzle about two-thirds of the dressing over the fish and vegetables. Bake in the preheated oven, uncovered, for 12-15 minutes. The fish is done when it flakes easily with a fork and is opaque in the center (cooking time depends on thickness).
- Serve: Remove from the oven. Drizzle with the remaining fresh dressing. Garnish with extra herbs, crumbled feta (if using), and lemon wedges. Serve immediately with your chosen side to soak up the delicious juices.
Key Tips for Success:
· Fish Choice: Use thick, firm fillets that are similar in size for even cooking. Thaw frozen fish completely and pat it very dry.
· Don’t Overcook: This is the most important rule. Check a few minutes before the timer ends. The fish will continue to cook slightly from residual heat.
· Fresh Herbs are Key: They define the Mediterranean flavor. Dried herbs can be used in a pinch (use 1/3 the amount), but fresh is best.
· Customize: Add artichoke hearts, sliced bell peppers, or a splash of white wine to the base before baking.
Why This is a “Delight”:
· Healthy & Light: Packed with lean protein, healthy fats, and vegetables.
· One-Pan Wonder: Easy to make and clean up.
· Bursting with Flavor: The combination of sweet tomatoes, briny olives, tangy lemon, and fragrant herbs creates a symphony of tastes.
Enjoy your journey to the Mediterranean with this simple, delicious baked fish!