Mediterranean Baked Fish
Mediterranean Baked Fish
Introduction
If you're looking for a tasty and healthy meal, Mediterranean Baked Fish is the way to go! This dish is bright, colorful, and packed with flavor, making it perfect for any family dinner. Plus, it’s super easy to make.
Why Make This Recipe
This Mediterranean Baked Fish is not only delicious but also healthy—it’s loaded with fresh vegetables and herbs. It’s a great way to enjoy fish without too much fuss. You can impress your family and friends with this wholesome meal that feels special, yet is simple enough for a busy weeknight or a relaxing weekend dinner.
How to Make Mediterranean Baked Fish
Ingredients:
3 Tablespoons olive oil, divided
1/2 cup chopped onion
4 garlic cloves, minced
1 1/2 cups halved cherry tomatoes
1/2 cup dry white wine
Salt and freshly ground black pepper to taste
1 1/2 teaspoons dried Italian herb seasoning, divided
1/2 teaspoon crushed red pepper flakes, or to taste
1/4 cup pitted and sliced Castelvetrano olives
1 cup chopped fresh spinach
1/2 cup heavy cream
1 1/2 pounds fish fillets, about 1/2-inch thick, patted dry
Hot, cooked rice or pasta
Fresh parsley for garnish (optional)
Directions:
- Preheat your oven to 400 degrees F (200 degrees C).
- Heat 2 tablespoons of olive oil in an oven-safe skillet over medium heat. When the oil shimmers, add the chopped onions. Cook and stir until the onions become translucent, about 3 to 4 minutes. Then add the minced garlic and cook for about 30 seconds, stirring.
- Add the halved cherry tomatoes and the white wine to the skillet. Season with salt and pepper. Sprinkle in 1 teaspoon of Italian seasoning and the crushed red pepper flakes. Toss everything together and let it cook for about 1 minute. Remove from heat and mix in the sliced olives, chopped spinach, and heavy cream.
- Nestle the fish fillets gently into the vegetable mixture. Sprinkle each fillet with a little salt and pepper. Drizzle the remaining olive oil over the dish, making sure to coat each fillet. Finish by sprinkling the last 1/2 teaspoon of Italian seasoning over everything.
- Place the skillet in the preheated oven and bake until the fish flakes easily with a fork, about 20 to 25 minutes. The fish should reach an internal temperature of 145 degrees F (63 degrees C).
- Serve hot over rice or pasta, and add fresh parsley on top if you like.
How to Serve Mediterranean Baked Fish
This dish tastes great when served with hot, cooked rice or pasta. You can also pair it with a simple salad or some crusty bread to soak up the delicious sauce. Your family will love the combination of flavors!
How to Store Mediterranean Baked Fish
If you have leftovers, let the fish cool completely. Place it in an airtight container and store it in the refrigerator. It will stay fresh for up to 3 days. To reheat, simply warm it in the oven or microwave until heated through.
Tips to Make Mediterranean Baked Fish
- Make sure to pat the fish dry before cooking; this helps to create a nice texture.
- Feel free to switch up the vegetables based on what you have at home—zucchini or bell peppers work great too!
- Add more crushed red pepper if you like it spicy!
Variation
You can try this dish with different types of fish, such as salmon or tilapia. Each fish will bring its own unique flavor to the dish. You can also try using different olives or fresh herbs for a twist.
FAQs
1. Can I use frozen fish fillets?
Yes, but be sure to thaw them completely before baking. Pat them dry to remove excess moisture.
2. What wine should I use?
A dry white wine like Sauvignon Blanc or Pinot Grigio works well. You can also skip the wine and use broth instead.
3. Can I make this dish ahead of time?
Yes, you can prepare the vegetable mixture ahead of time and store it in the refrigerator. Just add the fish right before baking!
Now you’re all set to make Mediterranean Baked Fish! Enjoy the flavors of the Mediterranean in your home!
