Description
Mediterranean Baked Fish delivers pure ocean-fresh flavor straight to your dinner table with minimal prep and maximum taste. Grab fresh fillets, sprinkle with herbs, and create a restaurant-worthy meal that comes together faster than ordering takeout.
Ingredients
Scale
Fish:
- 1 fish fillet
- 2 sprigs fresh parsley
- 2 sprigs fresh thyme
Seasonings:
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon Cajun seasoning
- 1 teaspoon fish seasoning
- ½ teaspoon chili flakes
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon mixed seasoning
- 1 pinch salt
- 1 pinch pepper
Additional Ingredients:
- 3 tablespoons cooking oil
- 3 garlic cloves
- 2 cups cherry tomatoes
- ¼ cup olives
- 2 tablespoons water
- 3 tablespoons salted butter
Instructions
- Preheat the oven to 400°F. Combine 1 teaspoon paprika, 1 teaspoon Italian seasoning, 1 teaspoon Cajun seasoning, ½ teaspoon chili flakes, 1 teaspoon fish seasoning, ½ teaspoon salt, ½ teaspoon black pepper, and 3 tablespoons cooking oil in a mixing bowl.
- Pat your fish fillets completely dry with paper towels to ensure a perfect crispy exterior when cooking.
- Thoroughly coat both sides of the fish with the prepared seasoning mixture, pressing gently to help the spices adhere to the surface.
- Heat 2 tablespoons of cooking oil in an oven-safe skillet over medium-high heat. Sear the fish for 1 minute on each side until a golden-brown crust develops.
- Remove the fish from the skillet and set aside momentarily. Add 2 cups cherry tomatoes, ¼ cup olives, 2 sprigs fresh parsley, 2 sprigs fresh thyme, ½ teaspoon mixed seasoning, and 2 tablespoons water to the same skillet.
- Sauté the tomato mixture for 3 minutes, stirring constantly to prevent burning and develop rich flavors.
- Return the seared fish to the skillet, nestling the fillets into the tomato mixture. Dot the fish with 3 tablespoons salted butter and a pinch of salt and pepper.
- Transfer the skillet directly to the preheated 400°F oven. Bake for 10 minutes until the fish easily flakes and reaches an internal temperature of 145°F.
- Carefully remove the skillet from the oven and serve the fish immediately with your favorite accompaniments.
Notes
- Pat fish fillets completely dry before seasoning to guarantee a perfect crispy sear and prevent steaming.
- Use an oven-safe skillet for seamless transition from stovetop to oven, reducing dishes and preserving flavor development.
- Check fish doneness by gently pressing the fillet – it should flake easily and appear opaque throughout without looking translucent.
- For low-carb diets, serve with roasted vegetables instead of traditional starches to keep the meal light and nutritious.
- Prep Time: 10 minutes
- Cook Time: 14 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 485 kcal
- Sugar: 5 g
- Sodium: 820 mg
- Fat: 38 g
- Saturated Fat: 12 g
- Unsaturated Fat: 24 g
- Trans Fat: 0.3 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 35 g
- Cholesterol: 110 mg