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- 4 fresh white fish fillets (cod or sea bass) - 2 tablespoons extra virgin olive oil - 2 lemons (1 for slicing, 1 for juicing) - 1 teaspoon dried oregano - 1 teaspoon smoked paprika - 1 cup cherry tomatoes, halved - 1/2 cup Kalamata olives, pitted and halved - 2 cloves garlic, minced - Salt and freshly ground black pepper, to taste - Fresh parsley, chopped, for garnish The ingredients for Mediterranean Baked Fish are simple yet full of flavor. Fresh fish fillets are the star of the dish. You can choose cod or sea bass for their mild taste. Extra virgin olive oil adds richness and helps the fish cook smoothly. Lemons bring a bright, zesty flavor that pairs well with the fish. Dried oregano and smoked paprika add depth. They enhance the fish without overpowering it. Cherry tomatoes and Kalamata olives bring sweetness and saltiness. Garlic adds a savory touch. Finally, salt and pepper are crucial for balancing the flavors. Fresh parsley brightens the dish and makes it look pretty. Each serving of Mediterranean Baked Fish contains about 350 calories. You get around 30 grams of protein, 15 grams of fat, and 20 grams of carbs. The health benefits are significant. The fish is rich in omega-3 fatty acids, which are good for your heart. Olive oil is a healthy fat that can lower bad cholesterol. Tomatoes and olives offer vitamins and antioxidants. Garlic can boost your immune system. This dish is not just tasty; it’s good for you too! For the full recipe, check out the Full Recipe section. 1. Preheat your oven to 400°F (200°C). This step is key for even cooking. 2. Take a spacious baking dish and pour 1 tablespoon of olive oil in it. Spread the oil around to avoid sticking. 1. Place 4 fresh fish fillets in the baking dish. Keep the skin side down. 2. Leave some space between each fillet to help them cook evenly. 3. Drizzle the remaining tablespoon of olive oil over the fish. 4. Season with salt, freshly ground black pepper, 1 teaspoon smoked paprika, and 1 teaspoon dried oregano to boost flavor. 5. Squeeze juice from 1 lemon over the fillets. Add lemon slices on top for zest. 1. In a bowl, mix 1 cup halved cherry tomatoes, 1/2 cup pitted Kalamata olives, and 2 minced garlic cloves. Add salt and pepper, then stir. 2. Pour this mix over the fish, spreading it evenly. 3. Cover the dish tightly with aluminum foil to lock in moisture. 4. Bake for 20 minutes. This will keep the fish tender. 5. After 20 minutes, remove the foil to let the top crisp up. Bake for another 10 minutes. 6. Check if the fish flakes easily with a fork. This means it's done. For a full recipe, refer to the Full Recipe section. Enjoy your Mediterranean baked fish! To achieve moisture and flavor, use fresh fish. Fresh fish is key to a tasty dish. Always preheat your oven to 400°F (200°C). This ensures even cooking and keeps the fish juicy. After baking, let the fish rest for a few minutes. This allows the juices to settle. The fish will taste even better when you serve it. For a beautiful look, transfer the fish to a large, colorful platter. Arrange the cherry tomato and olive mixture around it. This adds color and makes it eye-catching. Serve with lemon wedges on the side. This will give a fresh, zesty kick. Garnish with fresh parsley. This adds flavor and a pop of green. You can also sprinkle some extra smoked paprika for an appealing finish. One big mistake is overcooking the fish. Fish should flake easily but not be dry. Keep an eye on the time. Use a fork to check for doneness. Another mistake is not seasoning the fish enough. Fish needs salt and pepper to shine. Be generous with your spices, and don’t hold back on the herbs. A well-seasoned dish will have layers of flavor. For the full recipe, check the section above. {{image_4}} You can use many types of fish for this dish. Here are a few options: - Cod: This fish has a mild flavor. It cooks well and is flaky. - Sea Bass: This fish is rich and buttery. It pairs nicely with lemon. - Tilapia: A budget-friendly option. It has a light taste and cooks quickly. - Snapper: This fish has a firm texture and can hold up to baking. Cooking times may change based on the fish you choose. Generally, thinner fillets like tilapia will cook faster than thicker ones like cod. For best results, check your fish at 15 minutes, especially if you use thinner fillets. Adding vegetables makes your dish even better. Here are some great options: - Zucchini: Slice it thin for quick cooking. - Bell Peppers: Use red or yellow for sweetness and color. - Asparagus: Spear-shaped and tender, it adds a nice crunch. - Spinach: Stir in fresh spinach near the end of baking. You can toss these veggies with olive oil, salt, and pepper. Place them around the fish before baking. This will add great flavors and make your meal colorful. You can change the spices and herbs to fit your taste. Here are a few ideas: - Thyme: This herb has a warm flavor. It goes well with fish. - Basil: Fresh or dried, it adds a sweet touch. - Cumin: This spice gives a warm, earthy flavor. - Chili Flakes: For a spicy kick, sprinkle some on top. Adjust the seasoning to fit your family’s taste. Start with a little, then add more if needed. Experimenting is fun and can lead to new favorites! To keep your Mediterranean baked fish fresh, store it right. Let the dish cool before covering it. Place leftovers in an airtight container. This helps keep out air and moisture. Use glass or BPA-free plastic containers for the best results. Refrigerate the fish within two hours of cooking. It will last for about three days. When you’re ready to eat, reheat the fish carefully. You can use the oven, microwave, or stovetop. If using the oven, preheat it to 350°F (175°C). Place the fish in a baking dish, cover with foil, and heat for about 10-15 minutes. This keeps the fish moist and juicy. If you use the microwave, heat on medium for one minute at a time until warm. Be cautious not to overheat, or the fish will dry out. Want to save some for later? You can freeze cooked fish. First, let it cool completely. Wrap each piece tightly in plastic wrap. Then place the wrapped fish in a freezer bag. Remove as much air as possible to prevent freezer burn. This method keeps the fish fresh for up to three months. When you’re ready to eat, thaw it in the fridge overnight. This slow thaw helps maintain its texture and flavor. The best fish for this dish is white fish like cod or sea bass. These fish have a mild flavor and a flaky texture. Both options soak up the lemon and olive oil well. If you prefer, you can also try snapper or tilapia. Each of these choices will give you a delicious meal that highlights Mediterranean flavors. Yes, you can prepare the fish ahead of time. To do this, season the fish and arrange it in the baking dish. Cover it with plastic wrap and keep it in the fridge for up to 24 hours. This saves time on busy days. When you’re ready, just bake it as usual. The flavors will meld well during the wait. This dish pairs nicely with many sides. You can serve it with roasted vegetables or a fresh salad. A light couscous or quinoa dish also works well. For a classic touch, add crusty bread for dipping. Each side will enhance the fish's flavors and make a complete meal. You can tell if the fish is done when it flakes easily with a fork. Check if the flesh turns opaque and loses its translucent look. Another way is to use a food thermometer. The fish should reach an internal temperature of 145°F (63°C). This ensures your meal is safe and cooked perfectly. This blog post shared a tasty recipe for Mediterranean baked fish. We covered ingredients, baking steps, and serving tips. You learned what to avoid and how to personalize your dish. Always choose fresh fish for great flavor. Try adding seasonal veggies or spices to mix things up. Proper storage helps your leftovers stay fresh. With these tips, you can enjoy this meal any day. Get cooking and make your kitchen shine!

Mediterranean Baked Fish

Delight your taste buds with this Mediterranean Baked Fish with Lemon & Olives recipe! This simple and healthy dish showcases fresh fish fillets baked to perfection with zesty lemon, aromatic herbs, and rich olives for a flavor explosion. Perfect for any dinner occasion, this recipe is both easy to make and includes vibrant ingredients that impress. Click through to discover how to prepare this delicious meal that your family will love!
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Ingredients
  

4 fresh white fish fillets (such as cod or sea bass)

2 tablespoons extra virgin olive oil

2 lemons (1 for slicing, 1 for juicing)

1 teaspoon dried oregano

1 teaspoon smoked paprika

1 cup cherry tomatoes, halved

1/2 cup Kalamata olives, pitted and halved

2 cloves garlic, minced

Salt and freshly ground black pepper, to taste

Fresh parsley, chopped, for garnish

Instructions
 

Preheat your oven to 400°F (200°C). This temperature will ensure even cooking while allowing the fish to remain moist.

    In a spacious baking dish, pour 1 tablespoon of olive oil, coating the bottom to prevent sticking.

      Position the fish fillets in the baking dish, arranging them side by side with the skin side facing down. Ensure there is some space between each fillet for even cooking.

        Drizzle the remaining tablespoon of olive oil generously over the fillets, then season them with salt, freshly ground black pepper, smoked paprika, and dried oregano to enhance their flavor.

          Squeeze the juice of one lemon evenly over the fish and place the lemon slices on top of each fillet, infusing them with a zesty flavor as they bake.

            In a mixing bowl, combine the halved cherry tomatoes, Kalamata olives, minced garlic, and a pinch of salt and pepper. Toss well until all ingredients are coated. Then, pour this vibrant mixture over the fish, ensuring an even distribution.

              Cover the baking dish tightly with aluminum foil. This will trap steam and keep the fish moist while it bakes. Place the dish in the preheated oven and bake for 20 minutes.

                After 20 minutes, carefully remove the foil, allowing the top of the fish to crisp up. Continue baking for an additional 10 minutes, or until the fish flakes easily with a fork and the tomatoes have softened.

                  Once cooked, take the dish out of the oven and sprinkle with freshly chopped parsley for a burst of color and flavor before serving.

                    Prep Time: 10 minutes | Total Time: 40 minutes | Servings: 4

                      - Presentation Tips: Transfer the baked fish to a large, colorful platter and arrange the cherry tomato and olive mixture around it. Serve with lemon wedges on the side for an extra citrusy punch, and garnish with a light sprinkle of fresh parsley. This dish pairs beautifully with a side of roasted Mediterranean vegetables or a crisp, light salad for a complete meal.