Mediterranean Fish

Transport your taste buds to the sun-drenched shores of the Mediterranean with this vibrant Mediterranean Fish recipe! Featuring tender white fish fillets nestled in a medley of juicy cherry tomatoes, briny Kalamata olives, zesty capers, and aromatic garlic, this dish is a celebration of fresh, wholesome ingredients. Finished with a drizzle of olive oil, a burst of lemon, and a garnish of fresh parsley and basil, it’s a light, flavorful meal that’s as nutritious as it is delicious. Perfectly oven-baked to flaky perfection in just 25 minutes, this easy-to-make recipe is ideal for weeknight dinners or casual entertaining. Serve it with crusty bread, fluffy rice, or a crisp green salad to complete the Mediterranean experience your dinner table deserves!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod, halibut, or sea bass)
• 3 tablespoons Olive oil
• 4 cloves Garlic
• 1 cup Cherry tomatoes
• 0.5 cup Kalamata olives
• 0.5 medium Red onion
• 2 tablespoons Capers
• 0.25 cup Fresh parsley
• 0.25 cup Fresh basil
• 1 large Lemon
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Pat the fish fillets dry with paper towels and season both sides with salt, black pepper, and oregano.

Step 3

Mince the garlic cloves. Chop the red onion, parsley, and basil. Slice the cherry tomatoes in half.

Step 4

In a large skillet or ovenproof baking dish, drizzle 2 tablespoons of olive oil to coat the bottom.

Step 5

Place the seasoned fish fillets in the dish, giving them space to cook evenly.

Step 6

Surround the fish with the chopped red onion, sliced cherry tomatoes, Kalamata olives, and capers.

Step 7

Sprinkle the minced garlic evenly over the fish and vegetables.

Step 8

Drizzle the remaining 1 tablespoon of olive oil over the top, squeezing the juice of half the lemon evenly across the dish.

Step 9

Slice the remaining half of the lemon into thin rounds and lay them on top of the fish for added flavor.

Step 10

Bake in the preheated oven for 20-25 minutes, or until the fish is opaque and flakes easily with a fork.

Step 11

Remove from the oven and garnish with fresh parsley and basil.

Step 12

Serve warm with your choice of sides, such as crusty bread, rice, or a fresh green salad.

Nutrition Facts

Serving size	888.6 grams (888.6g)

Amount per serving	% Daily Value*
Calories	1144

Total Fat 77.00g	99%
Saturated Fat 11.20g	56%
Polyunsaturated Fat 4.10g
Cholesterol 200mg	67%
Sodium 3274mg	142%
Total Carbohydrate 32.30g	12%
Dietary Fiber 14.30g	51%
Total Sugars 8.80g
Protein 84.70g	169%

Vitamin D 800IU	4000%
Calcium 312mg	24%
Iron 8mg	46%
Potassium 1952mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.7%

Protein: 29.2%

Carbs: 11.1%