Mediterranean Baked Fish Recipe

Ingredients

• 4 white fish fillets (e.g., cod, halibut, or sea bass)
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 large tomato, diced
• 1/2 red onion, thinly sliced
• 1 lemon, half juiced and half sliced
• 1/4 cup pitted Kalamata olives, sliced
• 2 tablespoons capers, drained
• Fresh parsley, chopped, for garnish

Instructions

Step 1: Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
Step 2: In a small bowl, mix together the extra virgin olive oil, garlic, oregano, basil, salt, and black pepper.
Step 3: Place the fish fillets in a baking dish and rub both sides with the herb and oil mixture.
Step 4: Scatter the diced tomato, red onion slices, and lemon slices evenly around and on top of the fish.
Step 5: Drizzle the lemon juice over the fish and vegetables.
Step 6: Spread the sliced Kalamata olives and capers over the top.
Step 7: Bake in the preheated oven for 15-20 minutes, or until the fish is flaky and cooked through.
Step 8: Remove the baking dish from the oven, garnish with fresh parsley, and serve immediately.

Equipment and Tools

• Baking dish
• Small mixing bowl
• Knife
• Cutting board

Preparation

Ensure you have all ingredients and equipment before beginning your recipe. Preheat your oven, dice the tomato, slice the onions and lemon, and mince the garlic to streamline the cooking process.

Cooking Process

Combine the seasoning and olive oil, coat the fish fillets with the mixture, and arrange your ingredients in the baking dish. Bake until the fish is done, garnish with parsley, and serve your Mediterranean masterpiece.

Tips and Tricks

Choose fresh, high-quality fish fillets for the best flavor and texture.
Adjust the herbs and seasonings to suit your taste preferences.
Add a splash of white wine to the baking dish before cooking for an enhanced flavor.
To ensure even cooking, cut the vegetables into consistent sizes.

Nutritional Information

• Calories: 220
• Fat: 10g
• Carbohydrates: 5g
• Protein: 27g

Serving Suggestions:

This delicious Mediterranean Baked Fish pairs wonderfully with a side of quinoa, roasted vegetables, or a fresh Greek salad. It’s a heart-healthy choice that fits perfectly into a Mediterranean diet and is excellent for both casual family dinners and more formal gatherings. Enjoy with a glass of dry white wine if desired.