Mediterranean Fish Casserole

Dive into the vibrant flavors of the Mediterranean with this hearty yet wholesome Mediterranean Fish Casserole. Packed with tender cod or haddock fillets nestled in a rich tomato and vegetable medley infused with garlic, oregano, and basil, this dish captures the essence of coastal cuisine. Kalamata olives, capers, and a splash of dry white wine add a briny depth, while slices of lemon and a sprinkle of fresh parsley brighten the flavor profile. Perfect for a cozy family dinner, this easy one-pan recipe is oven-baked to perfection, simplifying cleanup without sacrificing taste. Serve it with crusty bread or a light salad for a Mediterranean-inspired feast that’s ready in under an hour. Perfect for those seeking healthy, bold, and satisfying meals!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 3 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 medium red bell pepper, chopped
• 1 medium zucchini, sliced into half-moons
• 400 grams crushed tomatoes
• 120 milliliters dry white wine
• 100 grams kalamata olives, pitted and halved
• 1 tablespoon capers, drained
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 500 grams cod or haddock fillets, skinless
• 1 lemon, sliced
• 2 tablespoons fresh parsley, chopped (for garnish)

Directions

Step 1

Preheat your oven to 200°C (400°F).

Step 2

Heat 2 tablespoons of olive oil in a large oven-safe skillet or casserole dish over medium heat.

Step 3

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 4

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Add the chopped red bell pepper and zucchini slices, cooking for 5 minutes until they begin to soften.

Step 6

Pour in the crushed tomatoes and dry white wine. Stir to combine.

Step 7

Mix in the kalamata olives, capers, dried oregano, dried basil, salt, and black pepper.

Step 8

Let the mixture simmer for 5 minutes to allow flavors to meld together.

Step 9

Nestle the fish fillets into the tomato and vegetable mixture, making sure they are partially submerged.

Step 10

Drizzle the remaining 1 tablespoon of olive oil over the fish and top with lemon slices.

Step 11

Transfer the skillet or casserole dish to the preheated oven and bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 12

Remove from the oven and let cool for 5 minutes.

Step 13

Garnish with fresh parsley and serve warm with crusty bread, rice, or a green salad.

Nutrition Facts

Serving size	1744.6 grams (1744.6g)

Amount per serving	% Daily Value*
Calories	1376

Total Fat 71.40g	92%
Saturated Fat 10.70g	53%
Polyunsaturated Fat 4.00g
Cholesterol 240mg	80%
Sodium 4273mg	186%
Total Carbohydrate 67.80g	25%
Dietary Fiber 19.30g	69%
Total Sugars 30.20g
Protein 102.00g	204%

Vitamin D 600IU	3000%
Calcium 340mg	26%
Iron 9mg	51%
Potassium 3683mg	78%

*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: 48.6%

Protein: 30.9%

Carbs: 20.5%