Mediterranean Fish
Transport your taste buds to the sun-drenched shores of the Mediterranean with this vibrant Mediterranean Fish recipe! Featuring tender white fish fillets nestled in a medley of juicy cherry tomatoes, briny Kalamata olives, zesty capers, and aromatic garlic, this dish is a celebration of fresh, wholesome ingredients. Finished with a drizzle of olive oil, a burst of lemon, and a garnish of fresh parsley and basil, it’s a light, flavorful meal that’s as nutritious as it is delicious. Perfectly oven-baked to flaky perfection in just 25 minutes, this easy-to-make recipe is ideal for weeknight dinners or casual entertaining. Serve it with crusty bread, fluffy rice, or a crisp green salad to complete the Mediterranean experience your dinner table deserves!
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod, halibut, or sea bass)
- 3 tablespoons Olive oil
- 4 cloves Garlic
- 1 cup Cherry tomatoes
- 0.5 cup Kalamata olives
- 0.5 medium Red onion
- 2 tablespoons Capers
- 0.25 cup Fresh parsley
- 0.25 cup Fresh basil
- 1 large Lemon
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Preheat your oven to 375°F (190°C).
Pat the fish fillets dry with paper towels and season both sides with salt, black pepper, and oregano.
Mince the garlic cloves. Chop the red onion, parsley, and basil. Slice the cherry tomatoes in half.
In a large skillet or ovenproof baking dish, drizzle 2 tablespoons of olive oil to coat the bottom.
Place the seasoned fish fillets in the dish, giving them space to cook evenly.
Surround the fish with the chopped red onion, sliced cherry tomatoes, Kalamata olives, and capers.
Sprinkle the minced garlic evenly over the fish and vegetables.
Drizzle the remaining 1 tablespoon of olive oil over the top, squeezing the juice of half the lemon evenly across the dish.
Slice the remaining half of the lemon into thin rounds and lay them on top of the fish for added flavor.
Bake in the preheated oven for 20-25 minutes, or until the fish is opaque and flakes easily with a fork.
Remove from the oven and garnish with fresh parsley and basil.
Serve warm with your choice of sides, such as crusty bread, rice, or a fresh green salad.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.0 g | 99% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3274 mg | 142% | |
| Total Carbohydrate | 32.3 g | 12% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 8.8 g | ||
| Protein | 84.7 g | 169% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 312 mg | 24% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1952 mg | 42% | |
*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.
