Description
Mediterranean baked fish emerges as a delightful seafood dish from coastal regions. Herbed white fish fillets roast with tomatoes, olives, and lemon, offering you a simple yet elegant meal that transports palates to sunny shores.
Ingredients
Scale
- 4 white fish fillets (cod or halibut), fresh
- 4 tbsps (60 ml) extra virgin olive oil
- 1 lemon, juice
- 3 garlic cloves, minced
- 1 cup (150 g) cherry tomatoes, halved
- 1/4 cup (15 g) fresh parsley, chopped
- 1/4 cup (15 g) fresh basil, chopped
- Salt, to taste
- Pepper, to taste
Instructions
- Prepare the oven at 400°F (200°C) and lightly coat a baking dish with olive oil to prevent sticking.
- Arrange the fish fillets in the prepared dish, ensuring they are not overlapping.
- Generously drizzle olive oil over the fish, then season with salt and pepper to enhance the natural flavors.
- Distribute minced garlic evenly across the fillets, creating a fragrant base for the dish.
- Scatter fresh cherry tomatoes around the fish, adding color and a burst of sweetness.
- Sprinkle a selection of chopped herbs like parsley, dill, or oregano to infuse Mediterranean aromatics.
- Squeeze fresh lemon juice over the entire dish, providing a bright and tangy undertone.
- Slide the baking dish into the preheated oven and bake for 15-20 minutes until the fish becomes opaque and easily flakes.
- Once cooked, remove from the oven and let rest for a minute to allow flavors to settle.
- Finish with an extra splash of lemon juice and a final garnish of fresh herbs for a vibrant presentation.
Notes
- Ensure fish is pat dry before seasoning to achieve a crispy exterior and prevent sogginess.
- Choose firm white fish like cod, halibut, or sea bass for best texture and flavor absorption.
- Adjust cooking time based on fish thickness; thinner fillets need less time to prevent overcooking.
- Experiment with different Mediterranean herbs like oregano, thyme, or za’atar for varied flavor profiles.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 280 kcal
- Sugar: 2 g
- Sodium: 150 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1.5 g
- Protein: 30 g
- Cholesterol: 60 mg