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Mediterranean Baked Fish Recipe

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Transport your taste buds to the sunny Mediterranean with this Baked Fish Recipe. Tender white fish fillets are topped with a medley of cherry tomatoes, olives, capers, and fresh herbs, all infused with a zesty lemon and garlic flavor. It’s a light, healthy, and flavorful dish that’s perfect for any night of the week!

Why You’ll Love This Recipe

  • Quick and Easy: Ready in under 30 minutes for a stress-free dinner.
  • Healthy and Flavorful: Packed with heart-healthy ingredients like olive oil, fresh fish, and vegetables.
  • Mediterranean Vibes: A bright, zesty topping that brings vibrant Mediterranean flavors to your plate.
  • Customizable: Easily adaptable to your favorite fish or toppings.

Ingredients for Mediterranean Baked Fish

For the Fish:

  • 4 white fish fillets (e.g., cod, halibut, or sea bass)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and black pepper, to taste

For the Topping:

  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted
  • 1/2 cup green olives, pitted
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons capers (optional)
  • Juice and zest of 1 lemon
  • 3 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1/2 teaspoon red chili flakes (optional, for spice)

Step-by-Step Instructions

1. Preheat the Oven

  • Set your oven to 375°F (190°C) and grease a baking dish with olive oil or non-stick spray.

2. Prepare the Fish

  1. Lay the white fish fillets in the baking dish, ensuring they are spaced out for even cooking.
  2. Drizzle the fillets with olive oil and season with garlic powder, dried oregano, salt, and pepper.

3. Assemble the Mediterranean Topping

  1. In a medium-sized bowl, combine the cherry tomatoes, Kalamata olives, green olives, parsley, capers (if using), lemon juice, lemon zest, minced garlic, olive oil, and chili flakes.
  2. Mix well to coat the ingredients evenly.
  3. Spoon the mixture generously over the seasoned fish fillets.

4. Bake the Fish

  1. Cover the baking dish with aluminum foil to keep the fish moist.
  2. Bake in the preheated oven for 15–20 minutes, or until the fish flakes easily with a fork. Cooking time will vary based on the thickness of the fillets.
  3. For added texture, remove the foil and broil the dish for an additional 2–3 minutes to lightly brown the topping.

5. Garnish and Serve

  1. Remove the baking dish from the oven and sprinkle with additional fresh parsley for garnish.
  2. Serve hot with sides like crusty bread, fluffy rice, or a crisp green salad for a complete meal.

Serving Suggestions

  • With Sides: Pair with lemon-infused couscous, quinoa, or garlic roasted potatoes.
  • For Extra Flavor: Serve with a drizzle of balsamic glaze or a dollop of Greek yogurt.
  • Wine Pairing: A chilled Sauvignon Blanc or Pinot Grigio complements the dish beautifully.

Tips for Perfect Mediterranean Baked Fish

  • Choose Fresh Fish: Opt for firm, fresh fillets like cod, halibut, or sea bass for the best results.
  • Don’t Overcook: Keep an eye on the fish; overcooking can make it dry.
  • Make It Dairy-Free: This recipe is naturally dairy-free, but you can add crumbled feta cheese for extra richness if desired.
  • Amp Up the Veggies: Add zucchini, artichoke hearts, or bell peppers to the topping for more variety.

Frequently Asked Questions

Can I use frozen fish fillets?
Yes! Thaw the fillets completely and pat them dry before seasoning and baking.

What if I don’t like olives?
You can skip the olives and replace them with sun-dried tomatoes, roasted red peppers, or artichoke hearts.

How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave.

Can I use another type of fish?
Absolutely! This recipe works well with salmon, trout, or snapper. Adjust the cooking time for thicker fillets.

Conclusion: A Healthy and Flavorful Dinner

This Mediterranean Baked Fish Recipe combines vibrant, fresh ingredients for a healthy and satisfying meal that’s ready in no time. With its combination of tender fish, zesty tomatoes, briny olives, and fragrant herbs, this dish is perfect for both casual weeknights and special dinners.

Give this recipe a try, and let the taste of the Mediterranean transport you to sunny shores!

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