Welcome to your new favorite dish! If you’re a fan of Mediterranean cuisine, this Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives is a must-try. Bursting with fresh flavors and aromatic herbs, this recipe offers a taste of the sun-soaked coasts of the Mediterranean right in your kitchen. Whether you’re a seasoned cook or a beginner, this dish is both easy to prepare and impressive to serve.
Introduction
If you’re looking for a dish that combines simplicity with elegance, this Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives is perfect. Mediterranean cuisine is celebrated for its health benefits, vibrant flavors, and the use of fresh, high-quality ingredients. This recipe encapsulates all of that in one dish. The combination of juicy cherry tomatoes, briny olives, and fresh herbs makes this fish recipe a delightful option for a quick dinner or a special occasion. Not only does it taste fantastic, but it’s also a beautiful dish that’s sure to impress your guests.
I first tried a version of this dish on a trip to the Mediterranean coast, where fresh seafood is a staple. The simplicity of the ingredients struck me, and I was amazed at how such basic components could create something so delicious. Since then, this has become one of my go-to recipes when I want something light, flavorful, and satisfying.
Ingredients
To prepare this comforting Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives, you’ll need:
- To Season the Fish:
- 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 Parsley, fresh
- 2 sprigs Thyme, fresh
- 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
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How to Make Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives
Follow these steps to create your own delicious Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives:
- Preheat your oven to 400℉ (200℃).
- Season the Fish: In a small bowl, mix all the ingredients to season the fish. Reserve 1 teaspoon of the seasoning mix to use with the tomatoes. Rub both sides of the fish fillet with the seasoning mix.
- Sear the Fish: Heat the cooking oil in a pan over medium heat. Sear both sides of the fish fillet for 1 minute per side, just until charred but not fully cooked. Remove and set aside.
- Prepare the Tomato and Olive Mixture: In the same pan, add all the ingredients for the tomatoes and olives mixture, except for the butter. Sauté on medium heat for about 3 minutes, stirring continuously.
- Bake the Fish: Place the seared fish fillet in the center of the pan, add the butter on top, and transfer the pan to the preheated oven. If the pan is not oven-safe, transfer everything to a baking dish. Bake at 400℉ (200℃) for 10 minutes, or until the fish is fully cooked and flaky.
- Serve: Remove from the oven and serve immediately with your choice of side.
Helpful Tips
To ensure your Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives turns out perfect every time, consider these tips:
- Use fresh herbs whenever possible. Fresh parsley and thyme provide a more vibrant flavor compared to dried herbs.
- Choose the right fish: White fish like cod, haddock, or sea bass work wonderfully in this recipe. These types of fish hold up well during baking and absorb the flavors beautifully.
- Don’t skip the sear: Searing the fish before baking helps lock in moisture and gives the fish a lovely texture.
Cooking Tips
Enhance your Mediterranean Baked Fish by considering these additional cooking tips:
- Add a squeeze of lemon before serving for a bright, tangy flavor that complements the richness of the butter and olives.
- Use a cast-iron skillet if you have one. It retains heat well and ensures an even cook throughout the dish.
- Make it spicy by adding extra chili flakes or a dash of hot sauce to the seasoning mix.
Serving Suggestions
This Mediterranean Baked Fish pairs beautifully with a variety of sides and beverages:
- Serve with a light salad such as a Greek salad or a simple arugula salad dressed with lemon and olive oil.
- Pair with a glass of white wine like a Sauvignon Blanc or a crisp Chardonnay to complement the dish’s flavors.
- Present the dish by placing the fish fillet on a bed of the tomato and olive mixture, garnished with a sprig of fresh parsley.
Nutritional Information
This recipe is a great source of lean protein and healthy fats, making it a nutritious choice for any meal.
Nutritional Information (per serving)
- Calories: 350 kcal
- Carbohydrates: 8g
- Protein: 25g
- Fat: 24g
- Saturated Fat: 10g
- Polyunsaturated Fat: 3g
- Monounsaturated Fat: 9g
- Trans Fat: 0g
- Cholesterol: 75mg
- Sodium: 600mg
- Potassium: 800mg
- Fiber: 2g
- Sugar: 3g
- Vitamin A: 20% DV
- Vitamin C: 30% DV
- Calcium: 8% DV
- Iron: 10% DV
This dish is not only delicious but also packed with vitamins and minerals. The combination of fresh fish, tomatoes, and olives provides a boost of omega-3 fatty acids, antioxidants, and essential nutrients.
Storage and Leftovers
Refrigerate: Store any leftover Mediterranean Baked Fish in an airtight container in the refrigerator for up to 3 days.
Reheat: To reheat, place the fish in a baking dish and warm in the oven at 350℉ (175℃) until heated through, about 10-15 minutes. Alternatively, you can reheat it in a microwave, though the texture may not be as crisp.
Creative Leftover Ideas:
- Flake the leftover fish and toss it with pasta, adding a little extra olive oil, lemon juice, and fresh herbs for a quick and tasty pasta dish.
- Make fish tacos by wrapping the fish in warm tortillas, adding some fresh salsa, and a squeeze of lime.
Frequently Asked Questions (FAQs)
Can I use frozen fish for this recipe?
Yes, you can use frozen fish, but make sure to thaw it completely before cooking. This ensures that the fish cooks evenly and absorbs the seasoning well.
What type of olives should I use?
Kalamata olives are a great choice for this dish due to their rich, briny flavor. However, you can use green olives or any variety you prefer.
Is there a way to make this dish dairy-free?
Absolutely! You can substitute the butter with a dairy-free alternative like olive oil or a plant-based butter.
Can I add other vegetables to this dish?
Certainly! Bell peppers, zucchini, or onions would be excellent additions to the tomato and olive mixture.
Related Recipes
If you loved this Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives, you might also enjoy these related recipes:
-
Crispy Baked Chicken Burritos With Creamy Green Chili Sauce Recipe
-
Zesty Sausage & Cheese Crescents!
Conclusion
I hope you enjoy making and eating this Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives as much as I do. It’s a dish that brings the essence of the Mediterranean to your table with minimal effort. I’d love to hear how your dish turned out—feel free to share your experience or any variations you tried!
Happy cooking!
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Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives
Description
Welcome to your new favorite dish! If you’re a fan of Mediterranean cuisine, this Mediterranean Baked Fish with Herb-Infused Tomatoes and Olives is a must-try. Bursting with fresh flavors and aromatic herbs, this recipe offers a taste of the sun-soaked coasts of the Mediterranean right in your kitchen. Whether you’re a seasoned cook or a beginner, this dish is both easy to prepare and impressive to serve.
Ingredients
- To Season the Fish:
- 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 Parsley, fresh
- 2 sprigs Thyme, fresh
- 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℃).
- Season the Fish: In a small bowl, mix all the ingredients to season the fish. Reserve 1 teaspoon of the seasoning mix to use with the tomatoes. Rub both sides of the fish fillet with the seasoning mix.
- Sear the Fish: Heat the cooking oil in a pan over medium heat. Sear both sides of the fish fillet for 1 minute per side, just until charred but not fully cooked. Remove and set aside.
- Prepare the Tomato and Olive Mixture: In the same pan, add all the ingredients for the tomatoes and olives mixture, except for the butter. Sauté on medium heat for about 3 minutes, stirring continuously.
- Bake the Fish: Place the seared fish fillet in the center of the pan, add the butter on top, and transfer the pan to the preheated oven. If the pan is not oven-safe, transfer everything to a baking dish. Bake at 400℉ (200℃) for 10 minutes, or until the fish is fully cooked and flaky.
- Serve: Remove from the oven and serve immediately with your choice of side.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
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- Use fresh herbs whenever possible. Fresh parsley and thyme provide a more vibrant flavor compared to dried herbs.
- Choose the right fish: White fish like cod, haddock, or sea bass work wonderfully in this recipe. These types of fish hold up well during baking and absorb the flavors beautifully.
- Don’t skip the sear: Searing the fish before baking helps lock in moisture and gives the fish a lovely texture.
