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Mediterranean Baked Fish Recipe

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Mediterranean Baked Fish Recipe

Indulge in the flavors of the Mediterranean with this delectable Mediterranean Baked Fish recipe. This dish is not only a feast for the taste buds but also a healthy choice for those looking to savor the rich and vibrant tastes of the Mediterranean diet. With a combination of fresh fish, aromatic herbs, and wholesome vegetables, this recipe promises a burst of flavors in every bite. Let’s embark on a culinary journey and prepare this delightful dish.

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Ingredients You’ll Need:

For the Fish:

  • 4 fillets of white fish (such as cod, tilapia, or sea bass)
  • 2 tablespoons olive oil
  • 1 lemon, thinly sliced
  • Salt and black pepper to taste

For the Mediterranean Marinade:

  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon paprika
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • Salt and black pepper to taste

For the Vegetable Bed:

  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 red onion, sliced
  • 1 cup cherry tomatoes
  • 1/2 cup Kalamata olives, pitted
  • 2 tablespoons fresh parsley, chopped
  • Salt and black pepper to taste

Step-by-Step Instructions:

Step 1: Prepare the Mediterranean Marinade

  1. In a bowl, combine the minced garlic, dried oregano, dried thyme, dried rosemary, paprika, fresh lemon juice, and olive oil. Season with salt and black pepper. Mix well to create a flavorful marinade.

Step 2: Marinate the Fish

  1. Place the fish fillets in a shallow dish.
  2. Pour the Mediterranean marinade over the fish, making sure to coat them evenly.
  3. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse.

Step 3: Preheat the Oven

  1. Preheat your oven to 375°F (190°C).

Step 4: Prepare the Vegetable Bed

  1. In a large baking dish, arrange the sliced red and yellow bell peppers, red onion, cherry tomatoes, and Kalamata olives.
  2. Drizzle with a bit of olive oil and season with salt and black pepper. Toss to combine.
  3. Place lemon slices on top of the vegetables.

Step 5: Bake the Fish

  1. Remove the marinated fish fillets from the refrigerator and place them on top of the vegetable bed.
  2. Drizzle a bit more olive oil over the fish.
  3. Bake in the preheated oven for about 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 6: Garnish and Serve

  1. Once out of the oven, garnish with fresh chopped parsley.
  2. Serve your Mediterranean Baked Fish hot, with a side of rice, couscous, or crusty bread to soak up the delicious juices.

Why You’ll Love This Dish:

This Mediterranean Baked Fish recipe offers a multitude of reasons to delight in its preparation and relish every bite:

  • Healthy and Nutritious: It’s a wholesome dish packed with lean protein from the fish and an abundance of vitamins and antioxidants from the colorful vegetables.
  • Flavor Explosion: The Mediterranean marinade, with its aromatic herbs and citrusy notes, elevates the fish to new heights of deliciousness.
  • Easy and Impressive: While this dish looks and tastes impressive, it’s surprisingly easy to prepare, making it suitable for both weeknight dinners and special occasions.
  • Versatile: You can customize this recipe by using your favorite type of white fish or adjusting the vegetables to your preference.
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Experience the Mediterranean charm on your plate with this mouthwatering Baked Fish recipe. It’s a culinary voyage you won’t want to miss.

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Source: twopurplefigs.com

Mediterranean Baked Fish Recipe

Mediterranean Baked Fish Recipe

Yield: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Indulge in the flavors of the Mediterranean with this delectable Mediterranean Baked Fish recipe. This dish is not only a feast for the taste buds but also a healthy choice for those looking to savor the rich and vibrant tastes of the Mediterranean diet. With a combination of fresh fish, aromatic herbs, and wholesome vegetables, this recipe promises a burst of flavors in every bite. Let's embark on a culinary journey and prepare this delightful dish.

Ingredients

  • 1/3 cup olive oil
  • 4 garlic cloves sliced
  • 6 sprigs fresh thyme
  • 1 1/2 cup baby tomatoes whole
  • 4 Pieces of Haddock fillets
  • 1/4 teaspoon salt and pepper
  • 1/2 teaspoon chilli flakes optional
  • -1 cup Mezzetta Olives a variety of your choice or just one type
  • 1/4 cup Mezzetta sliced jalapeños
  • 2 teaspoons Mezzetta capers drained

Instructions

  1. Preheat the oven to 450 degrees F.

  2. Place the baking dish with the olive oil in the oven to preheat for 6-8 minutes.

  3. In the meantime season your fish with salt, pepper and chilli flakes.

  4. Once the pan is preheated, immediately add in the garlic slices, half of the thyme sprigs, the tomatoes, fish fillets, and Mezzetta olives.

  5. They will sizzle slightly and the aromas will begin to infuse.

  6. Continue by topping the fish with Mezzetta sliced jalapeños and capers.

  7. Drop the oven to 375 degrees and bake the fish for 15-18 minutes depending on the size of your fillets.

  8. If you want a charred look to your fish, switch to broil after 15 minutes of baking and broil for 2 minutes.

  9. Once the fish is ready, take the flavorful olive oil around the fish and drizzle it over the fish.

  10. Garnish with the remaining fresh thyme sprigs and enjoy!

Notes

  1. Preheat the baking dish for quicker cooking.
  2. Infuse flavors in your fish and baking dish by using quality products such as Mezzetta!
  3. Start off the fish at high temperature and then drop the temperature to ensure the fish cooks all the way through and remains moist.
  4. If you want melt in your mouth fish, cover the dish with foil. However you won't have a crispy texture.
  5. Once the fish is out, drizzle the flavor packed olive oil over the fish and serve with crusty bread!
  6. To prepare the dish in advance, you’ll need to assemble everything (without preheating the pan) and place it in the fridge until ready to bake.
  7. Bake the pan for an extra 10 minutes.
  8. ENJOY!!

Nutrition Information
Yield 1 Serving Size 4
Amount Per ServingCalories 1404Total Fat 90gSaturated Fat 13gTrans Fat 0gUnsaturated Fat 74gCholesterol 397mgSodium 3015mgCarbohydrates 25gFiber 9gSugar 8gProtein 125g

The information contained herein is subject to change.

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