Description
This Mediterranean Baked Fish Dinner Delight is a quick and flavorful meal featuring tender white fish fillets baked with cherry tomatoes, Kalamata olives, garlic, and aromatic herbs. With a perfect balance of zesty lemon and mild heat from red pepper flakes, this dish is both healthy and delicious, ideal for a weeknight dinner or a special occasion.
Ingredients
Scale
Fish and Seasonings
- 1 pound white fish (cod, haddock, or tilapia)
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1/2 teaspoon red pepper flakes
Vegetables and Garnish
- 2 cups cherry tomatoes
- 1/2 cup Kalamata olives
- 3 cloves garlic, minced
- 1 medium red onion, thinly sliced
- 1 medium lemon, sliced
- 1/4 cup fresh parsley, chopped
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C) and lightly grease a baking dish with about 1 tablespoon of olive oil to prevent sticking and enhance flavor.
- Prepare the Fish: Arrange the fish fillets evenly in the greased baking dish and drizzle them with the remaining 1 tablespoon of olive oil for moisture and taste.
- Season the Fish: Evenly sprinkle salt, black pepper, oregano, and thyme over the fish to build a fragrant and savory base.
- Add Vegetables and Aromatics: Scatter the cherry tomatoes, Kalamata olives, minced garlic, and sliced red onion around and over the fish to complement the flavors.
- Top with Lemon and Spice: Place lemon slices on top of the fish and sprinkle red pepper flakes to introduce a gentle kick of heat.
- Bake the Dish: Bake uncovered in the preheated oven for 15–20 minutes, or until the fish is opaque and flakes easily with a fork, indicating it is fully cooked.
- Garnish and Serve: Remove the dish from the oven and sprinkle freshly chopped parsley on top for a burst of color and fresh herbaceous flavor before serving.
Notes
- Choose firm white fish like cod, haddock, or tilapia for best results.
- Adjust red pepper flakes according to your spice preference.
- Serve with couscous, rice, or crusty bread to complete the meal.
- Make sure the fish is baked just until opaque to avoid overcooking and keep it moist.
