Description
This Mediterranean Baked Fish recipe offers a delightful blend of vibrant spices and fresh ingredients, creating a flavorful and healthy dish perfect for a quick weeknight dinner. Featuring a lightly seared fish fillet paired with sautéed cherry tomatoes, olives, and aromatic herbs, then baked to perfection, this recipe brings the essence of the Mediterranean to your table in just 30 minutes.
Ingredients
Scale
Fish and Seasoning
- 1 fish fillet (Basa, Cod, Halibut, etc.)
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon Cajun seasoning (Old Bay or Creole seasoning)
- ½ teaspoon chili flakes
- 1 teaspoon fish seasoning (optional)
- ½ teaspoon salt
- ½ teaspoon black pepper
Cooking Ingredients
- 3 tablespoons cooking oil
- 2 cups cherry tomatoes (cut into medium chunks)
- ¼ cup olives (or capers as a substitute)
- 2 sprigs parsley (fresh)
- 2 sprigs thyme (fresh)
- 3 garlic cloves (minced or diced)
- ½ teaspoon of the mixed seasoning above
- 2 tablespoons water
- 3 tablespoons salted butter
- Pinch of salt and pepper
Instructions
- Preheat the Oven: Set your oven to 400°F (200°C) to prepare for baking the fish after searing.
- Season the Fish: In a small bowl, thoroughly mix paprika, Italian seasoning, Cajun seasoning, chili flakes, fish seasoning if using, salt, and black pepper. Rub this seasoning blend evenly on both sides of your fish fillet to infuse flavor.
- Sear the Fish: Heat the cooking oil in a skillet over medium heat. Place the seasoned fish fillet in the skillet and sear it for about 1 minute on each side to develop a slight char and seal in the juices. Remove from skillet and set aside.
- Sauté Tomatoes and Olives: In the same skillet, add the cherry tomatoes, olives, fresh parsley, thyme, minced garlic, and about ½ teaspoon of the mixed seasoning. Sauté the mixture for 3 minutes, stirring occasionally, allowing the tomatoes to soften and the flavors to meld.
- Bake the Fish: Return the seared fish to the skillet with the sautéed vegetables or transfer everything into an oven-safe dish. Place the salted butter on top of the fish. Bake in the preheated oven for 10 minutes, or until the fish is cooked through and flakes easily with a fork.
- Serve: Remove the baked fish from the oven and serve hot. This dish pairs wonderfully with sides such as roasted potatoes, saffron rice, or garlic herb potatoes for a complete Mediterranean meal.
Notes
- Choose firm white fish fillets like Basa, Cod, or Halibut for best results.
- If you prefer a milder dish, reduce or omit the chili flakes.
- Using fresh herbs enhances the aroma and taste but dried herbs can be substituted if needed.
- Searing the fish before baking helps keep it moist and adds a pleasant texture.
- Adjust seasoning according to your preference, especially salt as butter adds saltiness.
- This recipe can be doubled to serve more people, adjusting cooking times slightly if needed.
