Mediterranean Fish Casserole
Dive into the vibrant flavors of the Mediterranean with this hearty yet wholesome Mediterranean Fish Casserole. Packed with tender cod or haddock fillets nestled in a rich tomato and vegetable medley infused with garlic, oregano, and basil, this dish captures the essence of coastal cuisine. Kalamata olives, capers, and a splash of dry white wine add a briny depth, while slices of lemon and a sprinkle of fresh parsley brighten the flavor profile. Perfect for a cozy family dinner, this easy one-pan recipe is oven-baked to perfection, simplifying cleanup without sacrificing taste. Serve it with crusty bread or a light salad for a Mediterranean-inspired feast that’s ready in under an hour. Perfect for those seeking healthy, bold, and satisfying meals!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 1 medium red bell pepper, chopped
- 1 medium zucchini, sliced into half-moons
- 400 grams crushed tomatoes
- 120 milliliters dry white wine
- 100 grams kalamata olives, pitted and halved
- 1 tablespoon capers, drained
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 500 grams cod or haddock fillets, skinless
- 1 lemon, sliced
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Preheat your oven to 200°C (400°F).
Heat 2 tablespoons of olive oil in a large oven-safe skillet or casserole dish over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the chopped red bell pepper and zucchini slices, cooking for 5 minutes until they begin to soften.
Pour in the crushed tomatoes and dry white wine. Stir to combine.
Mix in the kalamata olives, capers, dried oregano, dried basil, salt, and black pepper.
Let the mixture simmer for 5 minutes to allow flavors to meld together.
Nestle the fish fillets into the tomato and vegetable mixture, making sure they are partially submerged.
Drizzle the remaining 1 tablespoon of olive oil over the fish and top with lemon slices.
Transfer the skillet or casserole dish to the preheated oven and bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove from the oven and let cool for 5 minutes.
Garnish with fresh parsley and serve warm with crusty bread, rice, or a green salad.
Nutrition Facts
Calories |
1376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.4 g | 92% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 4273 mg | 186% | |
| Total Carbohydrate | 67.8 g | 25% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 30.2 g | ||
| Protein | 102.0 g | 204% | |
| Vitamin D | 15.0 mcg | 75% | |
| Calcium | 340 mg | 26% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 3683 mg | 78% | |
*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.
