Mediterranean Style Baked Fish
Flaky white fish baked with tomatoes, olives, and briny capers in a light herb sauce.
Dietary
Pescatarian, Keto, Wheat free, Nut free, Halal
Allergens
Fish, Dairy
This baked fish simmers in a quick tomato sauce studded with Kalamata olives, capers, and garlic, finished with a squeeze of lemon and fresh herbs. It comes together in one dish with minimal cleanup, making it suited for a weeknight dinner yet elegant enough for guests. Serve it with crusty bread or rice to soak up the juices.
Ingredients
- 4 white fish fillets (cod, halibut, or sea bass), about 6 ounces each
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 tablespoons olive oil
- 1 small yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14.5 ounces) diced tomatoes
- 1/2 cup Kalamata olives, pitted and halved
- 2 tablespoons capers, drained
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
- 1/2 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- 1 lemon, cut into wedges
Method
-
Preheat the oven to 400°F. Pat the fish fillets dry with paper towels and season both sides with salt and pepper.
-
Heat the olive oil in a 9-inch skillet over medium heat. Add the onion and cook, stirring occasionally, until softened, about 5 minutes.
-
Add the garlic and cook, stirring, until fragrant, about 1 minute.
-
Stir in the diced tomatoes, olives, capers, oregano, and red pepper flakes. Simmer, stirring occasionally, until slightly thickened, about 10 minutes.
-
Pour the sauce into a 9x13-inch baking dish, spreading it evenly. Nestle the fish fillets into the sauce, spooning some sauce over the top of each piece.
-
Bake uncovered until the fish is opaque and flakes easily with a fork, about 15 to 18 minutes depending on fillet thickness.
-
Remove from the oven and sprinkle with crumbled feta and fresh parsley.
-
Serve immediately with lemon wedges alongside crusty bread or rice.
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Mediterranean Style Baked Fish
This baked fish simmers in a quick tomato sauce studded with Kalamata olives, capers, and garlic, finished with a squeeze of lemon and fresh herbs. It comes together in one dish with minimal cleanup, making it suited for a weeknight dinner yet elegant enough for guests. Serve it with crusty bread or rice to soak up the juices.
40 min 4 servings 320 cal
Ingredients
- 4 white fish fillets (cod, halibut, or sea bass), about 6 ounces each
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 tablespoons olive oil
- 1 small yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14.5 ounces) diced tomatoes
- 1/2 cup Kalamata olives, pitted and halved
- 2 tablespoons capers, drained
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
- 1/2 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- 1 lemon, cut into wedges
Method
- 1
Preheat the oven to 400°F. Pat the fish fillets dry with paper towels and season both sides with salt and pepper.
- 2
Heat the olive oil in a 9-inch skillet over medium heat. Add the onion and cook, stirring occasionally, until softened, about 5 minutes.
- 3
Add the garlic and cook, stirring, until fragrant, about 1 minute.
- 4
Stir in the diced tomatoes, olives, capers, oregano, and red pepper flakes. Simmer, stirring occasionally, until slightly thickened, about 10 minutes.
- 5
Pour the sauce into a 9x13-inch baking dish, spreading it evenly. Nestle the fish fillets into the sauce, spooning some sauce over the top of each piece.
- 6
Bake uncovered until the fish is opaque and flakes easily with a fork, about 15 to 18 minutes depending on fillet thickness.
- 7
Remove from the oven and sprinkle with crumbled feta and fresh parsley.
- 8
Serve immediately with lemon wedges alongside crusty bread or rice.
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