Description
Enjoy a flavorful and healthy meal with this Simple Mediterranean Baked Fish recipe. Featuring seasoned fish fillets baked to perfection with cherry tomatoes and olives, this dish is both easy to make and delicious.
Ingredients
Scale
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
- Preheat the Oven: Set your oven to 400°F (200°C).
- 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.
- 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.
- Sauté Tomatoes and Olives: In the same skillet, add the cherry tomatoes, olives, parsley, thyme, garlic, and seasoning. Sauté for 3 minutes while stirring.
- 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.
- Serve: Remove from the oven and serve hot with a side of roasted potatoes, saffron rice, or garlic herb potatoes.
Notes
- Check Doneness: Fish is done when it flakes easily with a fork or reaches an internal temperature of 145°F (63°C).
- Pairings: This fish goes well with roasted potatoes, saffron rice, or any herbed potato dish.
- Prep Time: 15 mins
- Cook Time: 15 mins
- Category: main course
- Method: Baking and Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 320
- Sugar: 4g
- Sodium: 700mg
- Fat: 20g
- Saturated Fat: 8g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 3g
- Protein: 18g
- Cholesterol: 60mg