A flavorful Mediterranean Baked Fish dish featuring tender fillets, zesty lemon, olive oil, and fresh herbs, perfect for a healthy and delicious meal.
Experience the vibrant flavors of the Mediterranean with our Baked Fish Delight. This healthy and delicious recipe features tender white fish fillets seasoned with fresh herbs and zesty lemon, complemented by a savory medley of cherry tomatoes, olives, and red onions. It’s an ideal choice for a quick weeknight dinner or a sophisticated weekend meal.
Ingredients:
For the Fish:
4 white fish fillets (such as cod, halibut, or sea bass)
2 tablespoons olive oil
2 cloves garlic, minced
Zest and juice of 1 lemon
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and freshly ground black pepper, to taste
For the Mediterranean Topping:
1 cup cherry tomatoes, halved
½ cup kalamata olives, pitted and halved
¼ cup red onion, finely chopped
2 tablespoons capers, rinsed and drained
2 tablespoons fresh parsley, chopped
2 tablespoons fresh dill, chopped (optional)
1 tablespoon olive oil
1 teaspoon red wine vinegar
Instructions:
1.Preheat the Oven:
Preheat your oven to 375°F (190°C).
Line a baking dish with parchment paper or lightly grease it with olive oil.
2.Prepare the Fish:
Pat the fish fillets dry with a paper towel and place them in the prepared baking dish.
In a small bowl, whisk together the olive oil, minced garlic, lemon zest, lemon juice, dried oregano, ground cumin, smoked paprika, salt, and pepper.
Brush this mixture generously over both sides of the fish fillets.
3.Prepare the Mediterranean Topping:
In a medium bowl, combine the halved cherry tomatoes, kalamata olives, chopped red onion, capers, fresh parsley, dill (if using), olive oil, and red wine vinegar.
Mix well to ensure all ingredients are evenly coated.
4.Assemble and Bake:
Spoon the Mediterranean topping evenly over the fish fillets.
Bake in the preheated oven for 20–25 minutes, or until the fish is opaque and flakes easily with a fork.
For a golden finish, switch to the broiler for the last 2 minutes of cooking, keeping a close eye to prevent burning.
5.Serve:
Remove from the oven and let the dish rest for 2 minutes.
Garnish with additional fresh parsley or dill if desired.
Serve warm alongside rice, couscous, or crusty bread to soak up the flavorful juices.
Notes:
Fish Selection: Opt for fresh, white, flaky fish fillets such as cod, halibut, sea bass, or snapper. Ensure the fish has a mild aroma, firm flesh, and a clear, bright appearance to guarantee freshness.
Herb Usage: Utilize fresh herbs like parsley, oregano, thyme, or basil to enhance the dish’s brightness. If substituting with dried herbs, use half the amount, as they are more concentrated in flavor.
Avoid Overcooking: Bake the fish just until it becomes opaque and flakes easily with a fork. Overcooking can lead to dryness. The internal temperature should reach 145°F (63°C).
Additional Vegetables: Incorporate other Mediterranean vegetables such as bell peppers, artichokes, or zucchini to add variety and nutrition.
Serving Suggestions: Pair this dish with sides like couscous, rice, roasted potatoes, or a fresh green salad. For a low-carb alternative, consider cauliflower rice or sautéed spinach.
Enhance Flavor: For added citrus notes, place thin lemon slices atop the fish before baking and finish with a squeeze of fresh lemon juice just before serving.
This Mediterranean Baked Fish Delight is a harmonious blend of zesty citrus, aromatic herbs, and savory accompaniments, making it a delightful addition to your culinary repertoire.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Servings: 4
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Enjoy.