Mediterranean Baked White Fish
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
15 mins
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Servings
6 people (up to)
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Calories
1283 kcal
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Course
Dinner
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Cuisine
Mediterranean
Mediterranean Baked White Fish
Description
This recipe calls for a firm, thick white fish like cod or halibut, seasoned and baked with a topping of halved cherry tomatoes, a blend of kalamata and green olives, minced red onion, garlic, fresh thyme, and dried oregano. Lemon juice brightens the fish, while olive oil brings moisture. The baking at 425°F allows the fish to cook through gently, retaining flakiness, while the topping softens and infuses the fish with a balance of tart tomato acidity, olive brininess, and aromatic herbs.
The finished baked fish works well as a straightforward yet flavorful entrée. It pairs naturally with grains like lemon rice or couscous and adds freshness when served alongside a green salad. The Mediterranean ingredients bring a pleasant complexity for those appreciative of bright, herbaceous seafood dishes.
Check fish doneness by gently testing its thickest part with a fork; it should flake easily when done. Because fish cooks quickly, start checking around 15 minutes to avoid overcooking. Leftovers can be reheated gently.
Ingredients
- 1 ½ lb white fish fillet 1 to 1 ½ in thickness, such as cod or halibut
- salt Kosher salt
- black pepper Kosher salt
- extra virgin olive oil
- lemon more for later, juice of ½ lemon
- 8 ounces cherry tomatoes halved
- 3 ounces olive halved (I used a combination of kalamata olives and green olives, pitted
- 3 tablespoons red onion minced
- 4 to 5 garlic minced, cloves
- 1 tablespoon thyme fresh leaves
- 2 teaspoons oregano dried
Instructions
- Heat the oven to 425 degrees F.
- Pat the fish dry and season with salt and pepper on both sides. Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it. Squeeze ½ lemon juice all over the top of the fish.
- In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a very small pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons extra virgin olive oil) toss to combine.
- Pour the tomato and olive mixture over the fish.
- Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish).
- Remove from the heat and serve.
Notes
- Fish cooks quickly; start checking doneness around 15 minutes by gently flaking with a fork.
- Serve with lemon rice, couscous, or your preferred grain to complement the Mediterranean flavors.
- Adding a fresh green salad pairs well with the baked fish and vegetable topping.
- Use a mix of kalamata and green olives for balanced briny flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people (up to)
Amount Per Serving
Calories 1283 kcal
% Daily Value*
| Calories | 128.3kcal | 6% |
| Carbohydrates | 3.9g | 1% |
| Protein | 21g | 42% |
| Fat | 3g | 5% |
| Saturated Fat | 0.5g | 3% |
| Cholesterol | 48.8mg | 16% |
| Sodium | 286.8mg | 12% |
| Potassium | 587.5mg | 13% |
| Fiber | 1.3g | 5% |
| Vitamin A | 353IU | 7% |
| Vitamin C | 12.6mg | 14% |
| Calcium | 49.8mg | 5% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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