The Mediterranean Baked Fish recipe is a flavorful and healthy dish perfect for dinner. This juicy and flaky fish is seared to perfection and baked with cherry tomatoes, olives, and fresh herbs. It’s a simple yet elegant meal that captures the essence of Mediterranean cuisine, offering a delightful burst of freshness in every bite.

Full Recipe:

Ingredients

For the Fish Seasoning:

• 1 fish fillet (e.g., basa, cod, snapper, or halibut)
• 1 tsp paprika
• 1 tsp Italian seasoning
• 1 tsp Cajun seasoning (or Old Bay/Creole seasoning)
• ½ tsp chili flakes
• 1 tsp fish seasoning (optional)
• ½ tsp salt
• ½ tsp black pepper
• 3 tbsp cooking oil

For the Tomatoes and Olives:

• 2 cups cherry tomatoes, halved
• ¼ cup olives (or capers as a substitute)
• 2 sprigs fresh parsley
• 2 sprigs fresh thyme
• 3 garlic cloves, minced or diced
• ½ tsp of the mixed seasoning above
• 2 tbsp water
• 3 tbsp salted butter
• Pinch of salt and pepper

Directions

1. Prepare the Fish:
   Preheat the oven to 400°F (200°C).
   In a small bowl, mix all the fish seasoning ingredients. Reserve 1 tsp of the mix for the tomato and olive mixture. Rub the remaining seasoning on both sides of the fish fillet.
2. Sear the Fish:
   Heat cooking oil in a skillet over medium heat. Sear the fish for 1 minute on each side until it develops a charred look. Remove the fish and set it aside.
3. Prepare the Tomato and Olive Mixture:
   In the same skillet, sauté the tomatoes, olives, garlic, parsley, thyme, and reserved seasoning over medium heat for about 3 minutes, stirring continuously.
4. Bake the Fish:
   Place the seared fish back into the skillet, add butter on top, and bake in the preheated oven for 10 minutes or until the fish is cooked through and flaky. Ensure your skillet is oven-safe; otherwise, transfer the mixture to a baking sheet or oven-safe dish.
5. Serve:
   Remove from the oven and serve immediately with your choice of side dishes, such as roasted potatoes, saffron rice, or a fresh salad.

Nutrients

Per Serving (Approximate)

• Calories: 302 kcal
• Protein: 3g
• Fat: 38g
• Saturated Fat: 14g
• Carbohydrates: 16g
• Fiber: 4g
• Sugar: 4g
• Cholesterol: 45mg
• Sodium: 1022mg
• Potassium: 458mg
• Vitamin A: 2635 IU
• Vitamin C: 38mg
• Calcium: 82mg
• Iron: 3mg

The Essence of Mediterranean Cuisine

Mediterranean cuisine is renowned for its focus on fresh, high-quality ingredients that are minimally processed. Staples of this cuisine include fresh vegetables, healthy fats like olive oil, and lean proteins such as fish. These elements come together to create dishes that are both delicious and nutritious.

The Mediterranean diet, widely regarded as one of the healthiest in the world, has been linked to numerous health benefits, including improved heart health, better cognitive function, and reduced inflammation. This baked fish recipe is a perfect example of how the Mediterranean approach to food celebrates simplicity, flavor, and well-being.

A Perfect Harmony of Flavors

One of the standout features of Mediterranean Baked Fish is its harmonious blend of flavors.

• The Fish: Searing the fish before baking gives it a slightly charred and smoky flavor while maintaining its juicy, flaky texture. The seasoning mix, which includes paprika, Italian herbs, and a hint of spice from chili flakes, enhances the fish’s natural taste.
• The Vegetables and Olives: Cherry tomatoes and olives create a tangy, savory base that complements the fish. The sweetness of the tomatoes contrasts beautifully with the briny, salty notes of the olives, creating a balanced and dynamic flavor profile.
• Fresh Herbs: Parsley and thyme add an earthy freshness that ties the dish together. These herbs not only provide flavor but also bring a fragrant aroma that makes the dish irresistible.

Nutritional Benefits

This recipe is a powerhouse of nutrients. The fish is a rich source of lean protein and omega-3 fatty acids, which are essential for heart and brain health. Cherry tomatoes contribute antioxidants like lycopene and vitamin C, supporting immune health and reducing oxidative stress. Olives and olive oil provide healthy monounsaturated fats that promote cardiovascular health and reduce inflammation.

Here’s a closer look at the nutritional highlights:

• Protein: Essential for muscle repair and growth.
• Healthy Fats: Support brain function and reduce bad cholesterol levels.
• Antioxidants: Protect cells from damage and promote healthy aging.
• Low Calories: At just over 300 calories per serving, this dish fits well into a balanced diet.

Why This Recipe Works

Several factors make this Mediterranean Baked Fish recipe a standout choice:

1. Ease of Preparation: With just a few simple steps, this recipe is beginner-friendly and doesn’t require extensive cooking skills or tools.
2. Versatility: You can use various types of fish, such as basa, cod, or snapper, to suit your preferences or what’s available.
3. Customizable: The ingredients can be adapted based on your taste or dietary needs. For example, capers can replace olives for a different briny flavor, or you can add vegetables like zucchini or bell peppers to the mix.
4. Elegant Presentation: The vibrant colors of the tomatoes, olives, and herbs make this dish visually appealing, making it ideal for serving guests.

Pairing Suggestions

The Mediterranean Baked Fish pairs wonderfully with a variety of side dishes. Here are some ideas to complete your meal:

• Saffron Rice: Adds a subtle, aromatic flavor that complements the boldness of the fish.
• Roasted Potatoes: A classic pairing that provides a comforting contrast in texture.
• Fresh Salads: A crisp Greek salad with cucumbers, feta, and red onions can balance the richness of the fish.
• Crusty Bread: Use it to soak up the flavorful juices from the dish.

For a wine pairing, consider a light and crisp white wine such as Sauvignon Blanc or Pinot Grigio, which enhances the freshness of the fish and vegetables.

Cooking Tips for Success

1. Choose Fresh Ingredients: The quality of your fish and produce significantly affects the final dish. Opt for fresh, firm fish fillets and ripe cherry tomatoes.
2. Don’t Overcook: Overcooked fish becomes dry and loses its flaky texture. Keep a close eye on the baking time to ensure perfect doneness.
3. Use an Oven-Safe Skillet: If you don’t have one, transfer the mixture to a baking dish before placing it in the oven.
4. Adjust Seasoning: Taste the seasoning before applying it to the fish and vegetables to suit your flavor preferences.

Conclusion

The Mediterranean Baked Fish is more than just a recipe—it’s a celebration of fresh, wholesome ingredients and bold, vibrant flavors. This dish encapsulates the Mediterranean philosophy of food: simple, healthy, and utterly delicious.

Whether you’re cooking for your family or entertaining guests, this recipe is sure to impress. Its quick preparation and nutritious profile make it a go-to option for busy weeknights or relaxed weekend dinners. With every bite, you’ll enjoy the tantalizing tastes of the Mediterranean, bringing a touch of sunshine and sea breeze to your dining table.