Heart-Healthy Mediterranean Fish Meze
Dive into the vibrant flavors of the Mediterranean with this **Heart-Healthy Mediterranean Fish Meze**, a recipe that's as nutritious as it is delicious. Tender white fish fillets, delicately seasoned with paprika, cumin, and coriander, are baked to perfection alongside juicy cherry tomatoes, creating a melt-in-your-mouth centerpiece for your meze platter. Complemented by crisp cucumber slices, briny mixed olives, creamy hummus, and warm whole-grain pita bread, this dish is a feast of wholesome ingredients rich in heart-healthy fats, antioxidants, and bold flavors. Ideal for sharing, this easy-to-prepare meal is ready in under 35 minutes, perfect for a crowd-pleasing dinner or a light yet satisfying lunch. Packed with Mediterranean goodness, it’s a delightful way to embrace a balanced and flavorful eating lifestyle.
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Recipe Information
Ingredients
- 500 grams Fresh white fish fillets (such as cod or sea bass)
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 units Garlic cloves, minced
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 200 grams Cherry tomatoes, halved
- 1 unit Cucumber, sliced
- 100 grams Mixed olives
- 4 units Whole grain pita bread
- 200 grams Hummus
Instructions
Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
In a small bowl, whisk together 2 tablespoons of olive oil, lemon juice, minced garlic, paprika, cumin, coriander, salt, and black pepper.
Place the fish fillets on the prepared baking tray and brush the spice and herb mixture evenly over the fillets.
Scatter the halved cherry tomatoes around the fish on the baking tray.
Bake in the preheated oven for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
While the fish is baking, arrange the sliced cucumber, mixed olives, and whole grain pita bread on a serving platter.
Add the hummus to a small bowl and place it next to the vegetables and pita on the platter.
Once the fish is cooked, transfer it to the serving platter, garnish with chopped fresh parsley, and drizzle with the remaining tablespoon of olive oil.
Serve the fish and meze platter warm, encouraging guests to create their own plates with fish, vegetables, olives, pita, and hummus for a heart-healthy meal.
Nutrition Facts
Calories |
2347 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 116.4 g | 149% | |
| Saturated Fat | 16.3 g | 82% | |
| Polyunsaturated Fat | 18.9 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 6382 mg | 277% | |
| Total Carbohydrate | 203.9 g | 74% | |
| Dietary Fiber | 40.1 g | 143% | |
| Total Sugars | 15.2 g | ||
| Protein | 134.3 g | 269% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 540 mg | 42% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 3732 mg | 79% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
