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Experience the vibrant and fresh flavors of the Mediterranean with this easy-to-make baked white fish recipe. Perfectly seasoned fillets are nestled in a savory tomato and olive sauce, then baked to tender perfection. This dish not only tastes incredible but also brings the sunny, coastal vibes of the Mediterranean to your kitchen. Ready in just 35 minutes, it’s a quick and healthy dinner option that’s sure to impress.
Ingredients
- 4 white fish fillets (such as cod, halibut, or snapper)
- 2 cups cherry tomatoes, halved
- 1/4 cup olive oil
- 4 cloves garlic, minced
- 1/2 cup onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh oregano, chopped (or 1 teaspoon dried oregano)
- 1/4 cup kalamata olives, pitted and halved (optional)
- 1 lemon, thinly sliced
- 1/4 cup vegetable broth
- Salt and pepper to taste
- Fresh thyme sprigs (for garnish)
Directions
1. Preheat the Oven
Begin by preheating your oven to 400°F (200°C). This ensures it’s ready to bake the fish to perfection.
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2. Prepare the Fish
Pat the fish fillets dry using paper towels, ensuring they are well-seasoned on both sides with salt and pepper. Set them aside while you prepare the sauce.
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3. Sauté the Aromatics
In a large ovenproof skillet or baking dish, heat the olive oil over medium heat. Add the minced garlic and finely chopped onion, sautéing until they are softened and fragrant, about 3-4 minutes. This step builds the base flavor for your Mediterranean sauce.
4. Build the Mediterranean Flavors
Add the halved cherry tomatoes, chopped parsley, oregano, and olives (if using) to the skillet. Stir everything together to combine the flavors. Pour in the vegetable broth, then bring the mixture to a gentle simmer. This creates a rich and aromatic sauce to complement the fish. Nestle the seasoned fish fillets into the tomato mixture, and place a few lemon slices over each fillet.
5. Bake the Fish
Carefully transfer the skillet or baking dish to the preheated oven. Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork. The baking process allows the fish to absorb the Mediterranean flavors, resulting in a juicy and tender dish.
6. Serve
Once baked, garnish the fish with fresh thyme sprigs. Serve the fish hot, spooning the flavorful tomato and olive sauce over the top. This dish pairs beautifully with a side of crusty bread or a light green salad.
Nutrition Information
- Prep Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
- Calories: Approximately 300 kcal per serving
- Servings: 4 servings
This Mediterranean baked white fish is a perfect example of simple yet sophisticated cooking. The combination of fresh herbs, ripe tomatoes, and briny olives with tender fish fillets offers a dish that’s both nourishing and delicious. Enjoy a taste of the Mediterranean in every bite