A Flavorful Journey with Simple Mediterranean Baked Fish

Introduction

As a lover of Mediterranean cuisine, I often find myself experimenting with fresh ingredients that bring vibrant flavors to my table. Recently, I tried a Simple Mediterranean Baked Fish recipe that turned out to be a delightful success! The combination of succulent fish, bright cherry tomatoes, and briny olives created a dish that was not only easy to prepare but also incredibly satisfying. My family raved about it, and even my kids, who can be picky eaters, enjoyed every bite. This recipe has quickly become a staple in our home, perfect for weeknight dinners or special occasions. If you’re looking for a healthy, flavorful meal that comes together effortlessly, this Mediterranean baked fish is a must-try!

Ingredients

To Season the Fish:

• 1 fish fillet (Basa, Cod, Halibut, etc.)
• 1 teaspoon paprika
• 1 teaspoon Italian seasoning
• 1 teaspoon Cajun seasoning (Old Bay or Creole seasoning)
• ½ teaspoon chili flakes
• 1 teaspoon fish seasoning (optional)
• ½ teaspoon salt
• ½ teaspoon black pepper
• 3 tablespoons cooking oil

For the Tomatoes and Olives:

• 2 cups cherry tomatoes (cut into medium chunks)
• ¼ cup olives (or capers as a substitute)
• 2 sprigs parsley (fresh)
• 2 sprigs thyme (fresh)
• 3 garlic cloves (minced or diced)
• ½ teaspoon of the mixed seasoning above
• 2 tablespoons water
• 3 tablespoons salted butter
• Pinch of salt and pepper

Instructions

1. Preheat the Oven: Set your oven to 400°F (200°C).
2. Season the Fish: In a small bowl, mix the paprika, Italian seasoning, Cajun seasoning, chili flakes, fish seasoning (if using), salt, and pepper. Rub this seasoning on both sides of the fish fillet.
3. Sear the Fish: Heat the cooking oil in a skillet over medium heat. Sear the fish for 1 minute on each side to get a slight char. Remove and set aside.
4. Sauté Tomatoes and Olives: In the same skillet, add the cherry tomatoes, olives, parsley, thyme, garlic, and seasoning. Sauté for 3 minutes while stirring.
5. Bake the Fish: Return the seared fish to the skillet (or transfer to an oven-safe dish). Place butter on top of the fish and bake in the oven for 10 minutes or until fully cooked.
6. Serve: Remove from the oven and serve hot with a side of roasted potatoes, saffron rice, or garlic herb potatoes.

Nutrition Facts

• Servings: 2
• Calories per serving: Approximately 350 kcal

Preparation Time

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes

How to Serve

• Plate the Dish: Serve the fish on a bed of sautéed tomatoes and olives.
• Add a Side: Pair with roasted potatoes, saffron rice, or garlic herb potatoes for a complete meal.
• Garnish: Fresh herbs like parsley or lemon wedges can enhance presentation.

Additional Tips

1. Check Doneness: Fish is done when it flakes easily with a fork or reaches an internal temperature of 145°F (63°C).
2. Fish Choices: Use your favorite white fish or whatever is freshest at your local market.
3. Storage: Store any leftovers in an airtight container in the fridge for up to two days.
4. Seasoning Variations: Feel free to adjust the seasoning based on your preferences—add more spice or herbs as desired.
5. Meal Prep: This dish is great for meal prep; cook and portion it out for easy lunches throughout the week.

Recipe Variations

• Herb-Crusted Fish: Add breadcrumbs mixed with herbs on top of the fish before baking for a crunchy texture.
• Mediterranean Style: Include artichoke hearts or sun-dried tomatoes for added flavor.
• Spicy Option: Add sliced jalapeños or a dash of hot sauce for a spicy kick.
• Citrus Twist: Squeeze fresh lemon juice over the fish before serving for a bright flavor.
• Vegetable Medley: Incorporate other vegetables like zucchini, bell peppers, or asparagus in the sauté for added nutrition.

Serving Suggestions

• Wine Pairing: A crisp white wine, such as Sauvignon Blanc, complements the flavors beautifully.
• Salad Side: Serve with a side salad of mixed greens, feta cheese, and a light vinaigrette.
• Grain Options: Quinoa or couscous can also be served alongside for a healthy grain choice.

Freezing and Storage

• Storing Leftovers: Leftover baked fish can be stored in an airtight container in the refrigerator for up to two days.
• Freezing: For longer storage, you can freeze the cooked fish (up to 2 months). Reheat in the oven until warmed through.
• Reheating: To retain moisture, reheat the fish gently in the oven at 350°F (175°C) covered with foil.

FAQ Section

1. Can I use frozen fish fillets?

• Yes, just make sure to thaw them completely before seasoning and cooking.

1. What other fish can I use?

• Cod, tilapia, or even salmon works well for this recipe.

1. Can I make this recipe in advance?

• Yes, you can prepare the fish and seasoning ahead of time, then bake when ready to serve.

1. Is this recipe gluten-free?

• Yes, the ingredients used are naturally gluten-free, but always check labels for any packaged products.

1. Can I use dried herbs instead of fresh?

• Yes, but use less; typically, 1 teaspoon of dried herbs is equivalent to 1 tablespoon of fresh herbs.

1. What can I substitute for olives?

• Capers or even diced pickles can be used as a substitute for olives.

1. How do I know when the fish is done?

• The fish should flake easily with a fork and have an internal temperature of 145°F (63°C).

1. Can I add more vegetables?

• Absolutely! Feel free to include other vegetables like spinach or bell peppers.

1. What’s a good side dish?

• Roasted potatoes, rice, or a simple salad pair well with this dish.

1. Is this recipe suitable for meal prep?
   • Yes! It’s great for meal prep; just store in separate containers for easy reheating.

Conclusion

The Simple Mediterranean Baked Fish recipe is a celebration of flavors that transports you straight to the sun-drenched shores of the Mediterranean. With its vibrant colors, fresh ingredients, and delightful combination of seasonings, this dish is not only easy to make but also incredibly satisfying. It’s perfect for any night of the week and will impress your family and guests alike. So why wait? Try this recipe tonight and experience a delicious journey that’s healthy and full of flavor!

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