Introduction
Mediterranean Fish captures the essence of coastal cuisine with its blend of fresh fish, aromatic herbs, and vibrant vegetables. This dish is renowned for its health benefits and bright, clean flavors, typically featuring a light fillet like sea bass or cod, bathed in olive oil, lemon, and surrounded by a medley of olives, tomatoes, and capers. It’s a delightful meal that brings the freshness of the sea directly to your table, perfect for a nourishing dinner any day of the week.
What’s Unique About This Recipe
This recipe stands out because of its simplicity and the depth of flavor it achieves with just a few fresh ingredients. It includes a mixture of cherry tomatoes, Kalamata olives, and capers, which bring a delightful brininess that complements the mild, flaky fish. A sprinkle of fresh parsley and a drizzle of extra virgin olive oil before serving enhances the natural flavors of the sea, making this dish not only healthful but also incredibly satisfying.
Ingredients
- 4 fish fillets (such as sea bass, cod, or tilapia)
- 2 tablespoons olive oil
- Salt and freshly ground black pepper, to taste
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup capers, drained
- 2 cloves garlic, minced
- Juice of 1 lemon
- 1/4 cup chopped fresh parsley
- Lemon slices, for garnish
Nutrition
Each serving of Mediterranean Fish approximately contains:
- Calories: 220
- Fat: 10g
- Saturated Fat: 1.5g
- Cholesterol: 60mg
- Sodium: 380mg
- Carbohydrates: 5g
- Fiber: 1g
- Sugars: 2g
- Protein: 25g
Step by Step Instructions
Step 1: Prepare the Fish
- Preheat your oven to 400°F (200°C).
- Place the fish fillets in a baking dish. Drizzle with olive oil and season with salt and pepper.
Step 2: Add Vegetables and Bake
- Scatter the cherry tomatoes, olives, capers, and minced garlic around and on top of the fish.
- Squeeze lemon juice over everything.
- Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
Step 3: Garnish and Serve
- Remove from the oven and sprinkle chopped parsley over the top.
- Serve immediately with lemon slices for an extra splash of lemony zest.
Serving Tips
This Mediterranean Fish dish is best served fresh from the oven. It pairs wonderfully with a side of quinoa or a light salad dressed with olive oil and lemon juice to keep the flavors bright and complementary.
Storage Tips
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to maintain the texture of the fish.
FAQs
Q: Can I use frozen fish for this recipe? A: Yes, frozen fish fillets work well in this recipe. Just make sure to thaw them completely and pat them dry before cooking to ensure they cook evenly and retain a good texture.
Q: What if I don’t like capers? A: If capers aren’t to your taste, you can leave them out or substitute them with diced green olives for a similar briny flavor.
This Mediterranean Fish dish is a personal favorite for its quick preparation and the delightful way it brings together nutritious ingredients with robust flavors. It’s a testament to how simple ingredients can be elevated into a meal that is both wholesome and flavorful, embodying the essence of Mediterranean cooking.