Hello, fellow food lovers! If you’re looking for a delicious and easy way to cook fish that’s both juicy and flaky, you’re in the right place. This recipe for Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives is not only simple but also packed with flavor. Whether you’re a seafood enthusiast or just starting out, this dish will surely become a favorite in your kitchen. Let’s dive into this delightful recipe that brings together the freshness of fish with the rich flavors of tomatoes and olives.
Introduction
Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives is a Mediterranean-inspired dish that’s both healthy and full of robust flavors. The combination of searing the fish to lock in its juices and then baking it with a savory mix of tomatoes, olives, and herbs ensures that every bite is as satisfying as the last. This dish is perfect for a quick weeknight dinner or a special occasion when you want to impress without spending hours in the kitchen.
What makes this recipe even more special is its versatility. You can use any type of fish fillet you prefer, and the dish can be easily adapted to suit your taste. The blend of herbs and spices not only enhances the flavor but also brings out the natural taste of the fish. Plus, the vibrant colors of the tomatoes and olives make it as visually appealing as it is delicious.
Ingredients
To prepare this comforting Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives, you’ll need:
- For the Fish Fillet:
- 1 Fish Fillet
- 1 teaspoon Paprika
- 1 teaspoon Italian Seasoning
- 1 teaspoon Cajun Seasoning (Old Bay or Creole Seasoning)
- ½ teaspoon Chili Flakes
- 1 teaspoon Fish Seasoning (optional)
- ½ teaspoon Salt
- ½ teaspoon Black Pepper
- 3 tablespoons Cooking Oil
- For the Tomatoes and Olives:
- 2 cups Cherry Tomatoes
- ¼ cup Olives
- 2 sprigs Fresh Parsley
- 2 sprigs Fresh Thyme
- 3 Garlic Cloves (minced or diced)
- ½ teaspoon of the Mixed Seasoning Above
- 2 tablespoons Water
- 3 tablespoons Salted Butter
- Pinch of Salt and Pepper
Optional Substitutions:
For a milder flavor, you can substitute Cajun seasoning with lemon pepper or omit the chili flakes if you prefer less heat. For those with dietary restrictions, use a plant-based butter alternative to make this dish dairy-free.
How to Make Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives
Follow these steps to create your own delicious Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives:
- Preheat your oven to 400℉ (200℃).
- In a small bowl, mix all the ingredients for the fish seasoning. Reserve 1 teaspoon of the seasoning mix for the tomatoes.
- Rub both sides of the fish fillet with the seasoning mix, ensuring it is evenly coated.
- Heat oil in a pan over medium heat. Sear both sides of the fish for 1 minute until they are nicely charred. The fish should not be fully cooked at this stage.
- Remove the fish from the pan and set it aside.
- In the same pan, add all the ingredients for the tomatoes and olives (except the butter) and sauté for about 3 minutes, stirring continuously.
- Place the fish back in the middle of the pan, add the butter on top, and transfer the pan to the preheated oven. If your pan is not oven-safe, transfer everything to a baking sheet or oven-safe dish.
- Bake at 400℉ (200℃) for 10 minutes, or until the fish is cooked through and flakes easily with a fork.
- Remove from the oven and serve immediately with your choice of side.
Cooking Time:
Prep Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Helpful Tips
- Choose the Right Fish: For best results, use a firm, white fish like cod, halibut, or snapper. These types hold up well during searing and baking without falling apart.
- Even Cooking: Make sure your fish fillet is of uniform thickness to ensure even cooking.
- Seasoning: Don’t skip on the seasoning. The mix of spices is what gives this dish its bold flavor, so be generous when coating the fish.
Cooking Tips
- Use a Cast Iron Skillet: A cast iron skillet retains heat well and gives the fish a beautiful sear. If you don’t have one, any oven-safe pan will work.
- Control the Heat: When searing the fish, keep an eye on the heat. If the pan is too hot, the fish might burn on the outside before it’s ready to go in the oven.
- Add a Squeeze of Lemon: For a fresh burst of flavor, add a squeeze of lemon juice over the fish right before serving.
Serving Suggestions
This Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives pairs beautifully with a variety of side dishes:
- Roasted Vegetables: Try pairing it with roasted asparagus or green beans for a light and healthy side.
- Rice or Quinoa: Serve the fish over a bed of rice or quinoa to soak up the delicious juices from the tomatoes and olives.
- Fresh Salad: A simple green salad with a tangy vinaigrette can balance the richness of the fish and butter.
Nutritional Information
This Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives is not just flavorful but also packed with nutrients. Here’s a quick overview of its nutritional content.
Nutritional Information (per serving)
- Calories: 320 kcal
- Carbohydrates: 8g
- Protein: 25g
- Fat: 20g
- Saturated Fat: 6g
- Polyunsaturated Fat: 3g
- Monounsaturated Fat: 10g
- Trans Fat: 0g
- Cholesterol: 80mg
- Sodium: 680mg
- Potassium: 580mg
- Fiber: 2g
- Sugar: 3g
- Vitamin A: 20% DV
- Vitamin C: 30% DV
- Calcium: 4% DV
- Iron: 10% DV
This dish is rich in omega-3 fatty acids from the fish, which are beneficial for heart health. The tomatoes and olives provide antioxidants that support overall well-being.
Storage and Leftovers
Refrigerate:
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The flavors will continue to meld, making it even more delicious the next day.
Reheat:
To reheat, place the fish in a preheated oven at 350℉ (175℃) for 5-7 minutes or until warmed through. Avoid microwaving as it can make the fish rubbery.
Creative Ideas for Leftovers:
- Fish Tacos: Flake the leftover fish and use it as a filling for soft tacos. Top with fresh salsa and avocado.
- Pasta: Mix the flaked fish with your favorite pasta, a drizzle of olive oil, and some grated Parmesan for a quick lunch.
Frequently Asked Questions (FAQs)
Can I use frozen fish fillets?
Yes, you can use frozen fish fillets, but make sure to thaw them completely and pat them dry before seasoning and cooking.
What can I substitute for olives if I don’t like them?
If olives aren’t your thing, capers or even sun-dried tomatoes can provide a similar briny flavor.
Can I make this dish dairy-free?
Absolutely! Simply replace the butter with a plant-based alternative or use extra olive oil.
What side dishes pair well with this dish?
Roasted vegetables, rice, quinoa, or a fresh green salad are all excellent choices to serve alongside this fish.
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Conclusion
Thank you for joining me in making this delightful Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives. I hope this dish brings as much joy to your table as it does to mine. Don’t forget to share your experience with this recipe or any tweaks you made to suit your taste. Happy cooking, and I can’t wait to hear from you!
This recipe is not only a feast for the eyes but also a nutritious and delicious meal that’s sure to impress. By following these steps and tips, you’ll have a dish that’s perfect for any occasion. Enjoy!
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Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives
Description
Hello, fellow food lovers! If you’re looking for a delicious and easy way to cook fish that’s both juicy and flaky, you’re in the right place. This recipe for Juicy and Flaky Fish Seared and Baked with Tomatoes and Olives is not only simple but also packed with flavor. Whether you’re a seafood enthusiast or just starting out, this dish will surely become a favorite in your kitchen. Let’s dive into this delightful recipe that brings together the freshness of fish with the rich flavors of tomatoes and olives.
Ingredients
- For the Fish Fillet:
- 1 Fish Fillet
- 1 teaspoon Paprika
- 1 teaspoon Italian Seasoning
- 1 teaspoon Cajun Seasoning (Old Bay or Creole Seasoning)
- ½ teaspoon Chili Flakes
- 1 teaspoon Fish Seasoning (optional)
- ½ teaspoon Salt
- ½ teaspoon Black Pepper
- 3 tablespoons Cooking Oil
- For the Tomatoes and Olives:
- 2 cups Cherry Tomatoes
- ¼ cup Olives
- 2 sprigs Fresh Parsley
- 2 sprigs Fresh Thyme
- 3 Garlic Cloves (minced or diced)
- ½ teaspoon of the Mixed Seasoning Above
- 2 tablespoons Water
- 3 tablespoons Salted Butter
- Pinch of Salt and Pepper
Instructions
- Preheat your oven to 400℉ (200℃).
- In a small bowl, mix all the ingredients for the fish seasoning. Reserve 1 teaspoon of the seasoning mix for the tomatoes.
- Rub both sides of the fish fillet with the seasoning mix, ensuring it is evenly coated.
- Heat oil in a pan over medium heat. Sear both sides of the fish for 1 minute until they are nicely charred. The fish should not be fully cooked at this stage.
- Remove the fish from the pan and set it aside.
- In the same pan, add all the ingredients for the tomatoes and olives (except the butter) and sauté for about 3 minutes, stirring continuously.
- Place the fish back in the middle of the pan, add the butter on top, and transfer the pan to the preheated oven. If your pan is not oven-safe, transfer everything to a baking sheet or oven-safe dish.
- Bake at 400℉ (200℃) for 10 minutes, or until the fish is cooked through and flakes easily with a fork.
- Remove from the oven and serve immediately with your choice of side.
Cooking Time:
Prep Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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- Choose the Right Fish: For best results, use a firm, white fish like cod, halibut, or snapper. These types hold up well during searing and baking without falling apart.
- Even Cooking: Make sure your fish fillet is of uniform thickness to ensure even cooking.
- Seasoning: Don’t skip on the seasoning. The mix of spices is what gives this dish its bold flavor, so be generous when coating the fish.
