Mediterranean White Fish

Nutriscore Rating: 75/100

Bring the vibrant flavors of the Mediterranean to your table with this irresistible Mediterranean White Fish recipe. Featuring tender, flaky white fish fillets nestled in a luscious medley of cherry tomatoes, briny kalamata olives, and fragrant garlic, this dish is a celebration of fresh, wholesome ingredients. Enhanced with a dash of lemon juice, a sprinkle of dried oregano, and a hint of ground cumin, each bite is bursting with bright, zesty goodness. This one-pan, oven-baked fish recipe not only delivers sophisticated flavor but also makes cleanup a breeze. Perfect for a quick weeknight dinner or an elegant dinner party, it’s ready in just 40 minutes! Garnish with fresh parsley, basil, and optional lemon slices for a stunning final touch. Serve with crusty bread or a side of couscous to soak up every last bit of the flavorful sauce.

Recipe Information

• Prep Time: 15 min
• Cook Time: 25 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

13 items

• 4 pieces white fish fillets (such as cod, halibut, or sea bass)
• 3 tablespoons olive oil
• 3 cloves garlic cloves, minced
• 2 cups cherry tomatoes, halved
• 0.5 cups kalamata olives, pitted and halved
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh basil, chopped
• 4 slices lemon slices (optional, for garnish)

📝 Instructions

13 steps

1. Preheat your oven to 375°F (190°C).

2. Pat the white fish fillets dry with paper towels and set aside.

3. In a large oven-safe skillet, heat 2 tablespoons of olive oil over medium heat.

4. Add the minced garlic and sauté for 1 minute until fragrant, being careful not to burn it.

5. Add the cherry tomatoes and cook for 2-3 minutes, stirring occasionally, until they begin to soften.

6. Stir in the kalamata olives, lemon juice, ground cumin, and dried oregano. Season with salt and black pepper.

7. Simmer the mixture for 2-3 minutes, allowing the flavors to meld together.

8. Push the tomato mixture to the sides of the skillet, creating space in the center for the fish fillets.

9. Rub the remaining 1 tablespoon of olive oil over the fish fillets and season lightly with salt and pepper.

10. Place the fish fillets in the center of the skillet, spooning some of the tomato mixture over the top.

11. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.

12. Carefully remove the skillet from the oven and sprinkle the dish with fresh parsley and basil.

13. Serve the Mediterranean White Fish with lemon slices on the side for garnish, if desired.

Nutrition Facts

1 serving (288.5g)

Calories		309
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	2.6 g	13%
	Polyunsaturated Fat	0.0 g
Cholesterol		75 mg	25%
Sodium		659 mg	29%
Total Carbohydrate		10.4 g	4%
	Dietary Fiber	3.5 g	12%
	Total Sugars	4.6 g
Protein		32.0 g	64%
Vitamin D		7.5 mcg	38%
Calcium		84 mg	6%
Iron		2.0 mg	11%
Potassium		904 mg	19%

*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.

Source of Calories

Fat: 571 cal (45.7%%)

Protein: 514 cal (41.1%%)

Carbs: 164 cal (13.2%%)