Description
Mediterranean Baked Fish with Tomatoes and Olives takes center stage in this simple, flavor-packed seafood dinner that brings Mediterranean coastline magic straight to your kitchen table. Packed with juicy tomatoes, briny olives, and perfectly seasoned fish, this dish delivers a quick and delicious meal that transports your taste buds to sunny shores.
Ingredients
Scale
Main Protein:
- 1 fish fillet
Seasonings:
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon Cajun or Old Bay seasoning
- 1 teaspoon fish seasoning
- ½ teaspoon chili flakes
- ½ teaspoon salt
- ½ teaspoon black pepper
Cooking Base:
- 3 tablespoons cooking oil
- 2 cups cherry tomatoes
- ¼ cup olives
- 3 garlic cloves
- 2 sprigs parsley
- 2 sprigs thyme
- ½ teaspoon reserved fish seasoning mix
- 3 tablespoons salted butter
- 2 tablespoons water
- Salt
- Pepper
Instructions
- Warm your kitchen oven to 400°F, preparing a precise cooking environment for your Mediterranean fish dish.
- Blend paprika, Italian seasoning, Cajun seasoning, chili flakes, fish seasoning, salt, and black pepper in a small mixing bowl. Set aside ½ teaspoon of this aromatic blend for later use.
- Generously coat your fish fillet with the seasoning mixture, ensuring both sides receive an even, flavorful layer.
- Heat 3 tablespoons of cooking oil in a skillet over medium-high heat. Swiftly sear your seasoned fish for exactly 1 minute on each side, creating a delicate golden exterior.
- Without cleaning the skillet, add 2 cups cherry tomatoes, ¼ cup olives, 3 minced garlic cloves, parsley and thyme sprigs, the reserved ½ teaspoon seasoning mix, 2 tablespoons water, salt, and pepper.
- Gently sauté the tomato and olive mixture for 3-4 minutes, allowing the tomatoes to soften and release their natural juices.
- Position the seared fish directly in the center of the skillet. Dot the top with 3 tablespoons salted butter for rich flavor.
- Transfer the entire skillet to the preheated 400°F oven. Bake for precisely 10 minutes, checking that the fish flakes effortlessly with a fork.
Notes
- Choose a firm white fish like cod, halibut, or sea bass that can withstand baking without falling apart.
- Searing the fish briefly before baking helps lock in moisture and creates a beautiful golden exterior that adds depth of flavor.
- Pat the fish completely dry before seasoning to ensure the spices stick and the fish browns properly instead of steaming.
- For a lighter version, replace butter with a drizzle of extra virgin olive oil and reduce the amount of oil used during searing.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 620 kcal
- Sugar: 7 g
- Sodium: 920 mg
- Fat: 45 g
- Saturated Fat: 15 g
- Unsaturated Fat: 28 g
- Trans Fat: 0.2 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 38 g
- Cholesterol: 110 mg