Description
Baked White Fish, Mediterranean-Style is a light and flavorful dish featuring tender white fish baked with olive oil, garlic, cherry tomatoes, olives, capers, and fresh herbs. This wholesome meal is bright, aromatic, and perfect for busy weeknights or relaxed family dinners.
Ingredients
- 4 white fish fillets (such as cod, haddock, halibut, or tilapia)
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, sliced
- 1 tablespoon capers, drained
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- Salt to taste
- Black pepper to taste
- Juice of 1 lemon
- 2 tablespoons fresh parsley, chopped
- Lemon slices for garnish
Instructions
- Preheat the oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
- Pat the fish fillets dry and place them in the prepared dish. Season with salt, black pepper, oregano, and paprika.
- In a small bowl, mix olive oil, minced garlic, and lemon juice. Pour evenly over the fish.
- Scatter cherry tomatoes, red onion, olives, and capers around and on top of the fish.
- Bake for 15 to 20 minutes, depending on thickness, until the fish flakes easily with a fork and reaches 145°F (63°C).
- Sprinkle fresh parsley over the top and garnish with lemon slices before serving.
Notes
- Add sliced zucchini or bell peppers for extra vegetables.
- Sprinkle red pepper flakes for a touch of heat.
- Add crumbled feta during the last few minutes for a richer flavor.
- Store leftovers in the refrigerator for up to 3 days.
- Reheat gently to prevent drying and refresh with olive oil or lemon juice if needed.
Nutrition
- Serving Size: 1 fillet
- Calories: 310
- Sugar: 3g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 32g
- Cholesterol: 70mg
