Why You’ll Love This Recipe
This Mediterranean Baked Fish is a delightful blend of simplicity and flavor. The combination of fresh ingredients and aromatic herbs creates a dish that’s not only delicious but also nutritious. The quick preparation and cooking time make it ideal for busy schedules, and its elegant presentation is sure to impress your guests.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Preheat the Oven: Set your oven to 400°F (200°C).
- Prepare the Seasoning Mix: In a small bowl, combine paprika, Italian seasoning, Cajun seasoning (or Old Bay/Creole seasoning), chili flakes, fish seasoning (if using), salt, and black pepper. Mix well.
- Season the Fish: Rub both sides of the fish fillets with the prepared seasoning mix. Reserve ½ teaspoon of the seasoning for later use.
- Sear the Fish: In an oven-safe pan, heat cooking oil over medium heat. Sear each side of the seasoned fish fillets for about 1 minute, until they develop a charred appearance. The fish does not need to be fully cooked at this stage. Remove the fish from the pan and set aside.
- Prepare the Tomato and Olive Mixture: In the same pan, add cherry tomatoes, olives, minced garlic, fresh parsley, fresh thyme, the reserved ½ teaspoon of seasoning mix, and water. Sauté over medium heat for approximately 3 minutes, stirring continuously.
- Combine and Bake: Place the seared fish fillets back into the pan, positioning them among the tomato and olive mixture. Add the salted butter on top of the fish. Transfer the pan to the preheated oven and bake for 10 minutes, or until the fish is cooked through and flakes easily with a fork.
- Serve: Remove from the oven and serve immediately with your choice of side, such as rice, couscous, or crusty bread.
Servings and Timing
- Servings: This recipe yields 4 servings.
- Preparation Time: 10 minutes
- Cook Time: 12 minutes
- Total Time: 22 minutes
Variations
- Fish Options: While the recipe suggests white fish fillets like cod or tilapia, feel free to experiment with other varieties such as halibut or sea bass.
- Vegetable Additions: Enhance the dish by adding sliced bell peppers or zucchini to the tomato and olive mixture for extra flavor and nutrition.
- Spice Level: Adjust the amount of chili flakes to suit your preferred level of heat.
Storage/Reheating
- Storage: Place any leftovers in an airtight container and refrigerate for up to 2 days.
- Reheating: Gently reheat in a preheated oven at 350°F (175°C) until warmed through, being careful not to overcook the fish.
FAQs
What type of fish works best for this recipe?
Mild, flaky white fish such as cod, tilapia, or sea bass are ideal choices for this Mediterranean baked fish.
Can I use dried herbs instead of fresh ones?
Yes, dried herbs can be substituted for fresh ones. Use about one-third the amount of dried herbs, as they are more concentrated in flavor.
Is it necessary to sear the fish before baking?
Searing adds a nice texture and flavor to the fish, but if you’re short on time, you can skip this step and proceed directly to baking.
Can I prepare this dish ahead of time?
You can prepare the tomato and olive mixture in advance and store it in the refrigerator. When ready to serve, sear the fish and proceed with baking.
What sides pair well with Mediterranean baked fish?
This dish pairs well with sides like lemon rice, couscous, roasted vegetables, or a fresh green salad.
How do I know when the fish is fully cooked?
The fish is done when it flakes easily with a fork and has an opaque appearance throughout.
Can I use frozen fish fillets?
Yes, but ensure they are fully thawed and patted dry before seasoning and cooking to prevent excess moisture.
Is this recipe suitable for a gluten-free diet?
Yes, this Mediterranean baked fish recipe is naturally gluten-free.
How can I add more flavor to the dish?
Incorporating additional herbs like basil or adding a splash of white wine to the tomato mixture can enhance the flavor profile.
Can I cook this dish on the stovetop instead of baking?
While baking helps meld the flavors together, you can complete the cooking on the stovetop by covering the pan and simmering until the fish is cooked through.
Conclusion
This Mediterranean Baked Fish recipe is a harmonious blend of fresh ingredients and aromatic herbs, resulting in a dish that’s both flavorful and healthy. Its straightforward preparation makes it a convenient option for any meal, while its vibrant taste ensures it will be a standout favorite. Enjoy bringing a taste of the Mediterranean to your table!
Mediterranean Baked Fish Recipe
- Total Time: 22 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
Indulge in the vibrant flavors of the Mediterranean with this healthy baked fish recipe! Perfectly seasoned white fish fillets are baked with cherry tomatoes, olives, and fresh herbs for a quick and flavorful dish. Ideal for weeknight dinners or elegant gatherings.
Ingredients
- White fish fillets (e.g., cod, tilapia, or sea bass)
- Cherry tomatoes
- Olives
- Minced garlic
- Fresh parsley
- Fresh thyme
- Paprika
- Italian seasoning
- Cajun seasoning (or Old Bay/Creole seasoning)
- Chili flakes
- Fish seasoning (optional)
- Salt
- Black pepper
- Cooking oil
- Salted butter
- Water
Instructions
- Preheat Oven: Set to 400°F (200°C).
- Prepare Seasoning: Combine paprika, Italian seasoning, Cajun seasoning, chili flakes, fish seasoning, salt, and pepper in a small bowl.
- Season Fish: Rub the seasoning mix onto both sides of the fish, reserving ½ teaspoon.
- Sear Fish: Heat oil in an oven-safe pan. Sear fish fillets for 1 minute per side, then set aside.
- Make Tomato Mixture: In the same pan, sauté cherry tomatoes, olives, garlic, parsley, thyme, reserved seasoning, and water for 3 minutes.
- Combine and Bake: Return fish to the pan, top with butter, and bake for 10 minutes.
- Serve: Plate the fish with sides like rice, couscous, or bread.
Notes
- Adjust chili flakes for desired spice level.
- Use dried herbs if fresh ones aren’t available (1/3 the quantity).
- Searing adds flavor but can be skipped to save time.
- Pair with lemon rice, roasted vegetables, or a green salad for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean