Description
This Mediterranean baked fish recipe delivers a burst of sunshine with flaky white fish and a vibrant medley of vegetables, olives, and herbs. It’s an easy and healthy dish perfect for a weeknight meal or relaxed weekend gathering.
Ingredients
Scale
- 600g (1.3lb) firm white fish fillets (cod, halibut, or sea bass), skin on
- 2 Tbsp (30ml) + 1 tsp extra virgin olive oil
- 100g (3.5oz) red onion, thinly sliced
- 200g (7oz) cherry tomatoes, halved
- 120g (4.2oz) Kalamata olives, pitted and halved
- 30g (2 Tbsp) capers, rinsed
- 3 cloves garlic, minced
- 5g (1 tsp) smoked paprika
- 2.5g (½ tsp) ground cumin
- 1g (¼ tsp) red pepper flakes
- Zest of 1 lemon + 30ml (2 Tbsp) fresh juice + 1 tsp for sauce
- 30ml (2 Tbsp) vegetable broth
- 30g (2 Tbsp) fresh parsley, chopped
- 15g (1 Tbsp) fresh dill, chopped
- 15g (1 Tbsp) fresh mint, chopped (optional)
- 30g (2 Tbsp) pine nuts, toasted
- 120g (½ cup) plain Greek yogurt
- 0.5g (¼ tsp) ground sumac (optional)
- Salt and black pepper to taste
Instructions
- Preheat & Prepare: Preheat oven to 200°C (400°F) and oil a baking dish.
- Season Fish: Pat fish dry, season with salt, pepper, lemon zest, and 1 Tbsp olive oil.
- Prep Vegetables: Combine onion, tomatoes, olives, capers, garlic, spices, lemon juice, broth, and seasoning.
- Assemble Bake: Spread vegetables in dish, create a well, and nestle fish on top.
- Bake to Perfection: Bake for 12-15 minutes, until fish flakes easily.
- Make Yogurt Sauce: Whisk yogurt, 1 tsp olive oil, 1 tsp lemon juice, and sumac (if using).
- Rest & Finish: Let fish rest for 2 minutes before serving.
Notes
Allowing the fish to rest after baking helps retain moisture and enhances flavor. Feel free to substitute vegetables or herbs based on preference.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 350 kcal
- Sugar: 8 g
- Sodium: 400 mg
- Fat: 20 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 70 mg