Mediterranean Baked Fish with Cherry Tomatoes and Olives
Recipe Introduction
Quick Hook: Fancy a Meditteranean Holiday Without Leaving Your Kitchen?
Ever get that craving for sunshine and sea? Honestly, me too! That's why I'm so chuffed to share my Baked Fish with Cherry Tomatoes recipe.
It's proper lush, bursting with those classic Mediterranean flavors we all love. It delivers a taste of the Meditteranean, minus the flight delays.
Brief Overview: A Taste of the Med
This Easy Mediterranean Baked Fish recipe whisks you away to sun-drenched shores. It's dead easy, ready in under 40 minutes.
This recipe serves 4 and will impress even the fussiest eaters. Originating from simple Mediterranean home cooking, it represents the region's love for fresh, seasonal ingredients.
Main Benefits: Healthy and Delicious!
This Healthy Baked Fish Recipe is packed with goodness! Baked Fish With Tomatoes And Herbs is a fantastic source of lean protein and healthy fats.
The dish is perfect for a quick weeknight dinner or a relaxed weekend lunch. What makes this recipe special? It's the vibrant flavors, simple preparation, and feel good factor.
Let's Talk Ingredients!
So, what do we need for this One-Pan Baked Fish with Vegetables? Right, grab these:
- About 1.5 lbs (680g) of white fish fillets like cod, haddock, or sea bass. I personally like cod!
- A pint (570g) of juicy cherry tomatoes, halved.
- Half a cup (75g) of Kalamata olives. You know, those briny beauties.
- Two cloves of garlic, minced.
- Two tablespoons of fresh parsley, chopped.
- One tablespoon of fresh oregano, chopped (or 1 teaspoon dried if you're in a pinch).
- One lemon, zested and juiced for that zing.
- A quarter of a cup (60ml) of extra virgin olive oil. Good stuff, yeah?
- Salt and pepper to taste.
- And maybe a quarter of a cup of dry white wine for extra flavor!
Ready to get cooking Baked Fish With Tomatoes And Rosemary ? Trust me, this Mediterranean Fish Bake will become a regular in your house.
Right, let's talk about what you'll need to knock up this Mediterranean Fish Bake . Honestly, it's all pretty straightforward. No fancy equipment or ingredients, promise!
Ingredients & Equipment
Main Ingredients for Sunshine on a Plate
Alright, here's the shopping list. You can grab everything at your local Tesco or Sainsbury's.
- 1.5 lbs (680g) of white fish fillets. I usually go for cod. But Haddock or Sea Bass work a treat, too. If you’re fancy, skin on. If not, skin off. It's your shout.
- 1 pint (570g) of cherry tomatoes. Halved, mind!
- 1/2 cup (75g) of Kalamata olives. Pitted and halved, these salty beauties.
- 2 cloves of garlic. Minced finely.
- 2 tablespoons of fresh parsley, chopped. Fresh is best, innit?
- 1 tablespoon of fresh oregano, chopped. Or 1 teaspoon of dried. If you can't get fresh, don't sweat it.
- 1 lemon . Zested and juiced. We want that sunshine in a bottle, really!
- 1/4 cup (60ml) of extra virgin olive oil. Get the good stuff. It makes all the difference.
- Salt and freshly ground black pepper. To taste, obviously.
- Optional: 1/4 cup dry white wine. A splash of vino never hurt anyone, did it?
When picking your fish, make sure it smells fresh. No fishy pong, you know? It should look plump and moist, not dry.
That's my Nana's tip, that is. Baked Fish with Cherry Tomatoes is ever so easy if you have good fish.
Seasoning Notes for the Easy Mediterranean Baked Fish
Right, this is where the magic happens. Don't skimp on the herbs. They are proper important. Oregano and parsley are the key players.
But a bit of thyme or rosemary would be lovely too.
Lemon zest is a must! It brightens everything up. Don't forget a generous pinch of salt and pepper. A tiny pinch of chilli flakes will add a subtle kick.
If you don't have fresh oregano, dried will do. Just use less. Like I said, about a teaspoon. If you're feeling adventurous, a dash of balsamic vinegar adds a tangy sweetness.
That is my little secret when I fancy a Baked Fish With Tomatoes And Herbs
Equipment Needed: Easy Peasy
Honestly, you don't need much. I promise, it will become your go-to Easy Baked Fish Dinner .
- A baking dish. About 9x13 inches is ideal.
- A chopping board.
- A knife.
- A citrus zester. If you don't have one, use a grater.
- A citrus juicer. Or just squeeze it with your hands, like me!
If you don't have a fancy baking dish, an oven safe casserole dish will do. The main thing is that it's big enough to hold everything.
And that's that! Are you excited to begin this Healthy Baked Fish Recipe journey?
Alright, let's get this show on the road! Ever fancied a proper Mediterranean Fish Bake that's dead easy to make? This Baked Fish with Cherry Tomatoes recipe is just the ticket.
I'm talking sunshine on a plate, and it's ready quicker than you can say "Bob's your uncle!". Honestly, it's that simple.
Prep Steps: Getting Your Ducks in a Row
Essential Mise en Place
First things first, let's get organized. Halve your one pint of cherry tomatoes. Pit and halve one half cup of Kalamata olives.
Mince two cloves of garlic. Chop two tablespoons of fresh parsley and one tablespoon of fresh oregano. Zest and juice one lemon.
Ta-dah! Everything is ready to go.
Time Saving Organization Tips
I usually prep my veggies while the oven is preheating to 400° F ( 200° C/Gas Mark 6) . Every second counts when you're hungry, right? Plus, having everything measured out before you start means less faff later on.
Safety First, Always
Make sure you wash your hands before starting. It's basic hygiene, innit? When zesting the lemon, avoid grating the white pith. It tastes bitter. We want sunshine, not sorrow.
Baking Brilliance: step-by-step
step-by-step Process
- Preheat your oven to 400° F ( 200° C/Gas Mark 6) .
- Mix halved cherry tomatoes, olives, minced garlic, parsley, oregano, lemon zest, and a drizzle of olive oil (about two tablespoons) in a baking dish. Season with salt and pepper.
- Pat 1.5 lbs of Fish Fillet Recipe dry. Season with salt, pepper, and lemon juice.
- Arrange the fish fillets on top of the tomato mixture. Drizzle with the remaining olive oil. If you're feeling fancy, pour in one-quarter cup of dry white wine.
- Bake for 20- 25 minutes , or until the fish flakes easily.
Visual Cues for Doneness
The fish should be opaque and flake easily with a fork. The tomatoes should be soft and bursting with flavor.
Remember, 145° F ( 63° C) is the magic number for fish internal temperature.
Pro Tips
Pro Tips
Ace Techniques and Speedy Shortcuts
Don't overcrowd the fish. Otherwise, it steams instead of bakes. I like to add a sprinkle of Baked Fish With Tomatoes And Herbs right at the end for extra zing.
Dodgy Mistakes to Avoid
Overcooked fish is drier than the Sahara. Keep an eye on it! Honestly, nobody wants rubbery fish.
make-ahead Magic
You can prep the tomato and olive mixture ahead of time. Store it in the fridge. Then, just add the fish and bake when you're ready.
Boom! Easy Baked Fish Dinner sorted. This Easy Mediterranean Baked Fish is more than just a recipe, it's a hug in a dish.
The Healthy Baked Fish Recipe will bring a smile to your face and is perfect with a side of couscous or a crusty bread.
So why not give Baked Cod with Cherry Tomatoes and Olives a go? You might even find you have a new favourite Mediterranean Baked Cod Recipe .
Let me know what you think, yeah?
Recipe Notes for Your Best Ever Baked Fish with Cherry Tomatoes
Right, so you're about to make this Baked Fish with Cherry Tomatoes . Honestly, it's such a simple dish. You almost can't mess it up! But let's just run through a few bits and bobs to make sure it turns out perfect .
Serving Suggestions: Plating Like a Pro
This Easy Mediterranean Baked Fish looks proper fancy when plated nicely. First, grab some of those lovely cherry tomatoes and arrange them around your Baked Cod with Cherry Tomatoes and Olives on the plate.
A wee sprinkle of fresh parsley never hurts either. Oh, and a wedge of lemon on the side? Chef's kiss.
For sides, some couscous would be amazing. Crusty bread? Even better for soaking up all that lovely tomatoey, olive oil goodness.
A green salad adds a fresh, zingy contrast.
Storage Tips: Keeping it Fresh
If you happen to have any leftovers of your One-Pan Baked Fish with Vegetables (highly unlikely, it's that good!), you can pop it in the fridge.
Make sure it's in an airtight container, though. It'll keep for about 2 days, tops. If you fancy freezing it, I wouldn't recommend it, to be honest.
The tomatoes will go a bit mushy when defrosted. Reheating? A gentle warm-up in the oven is your best bet.
Avoid the microwave, or your Fish Fillet Recipe will become rubbery.
Variations: Making it Your Own
Want to mix things up? You can totally play around with this Mediterranean Fish Bake . Fancy a bit of a kick? Chuck in a pinch of red pepper flakes.
Feeling herby? Go wild with thyme or rosemary. A dietary adaptation? It is a Healthy Baked Fish Recipe by nature and is naturally low carb and gluten-free.
Don't like olives? Capers work a treat, or even some sun-dried tomatoes would be lush. Got Baked Fish With Tomatoes And Herbs ? then you can use this as an alternative base recipe.
Nutrition Basics: Goodness in Every Bite
Let's be real, this Easy Baked Fish Dinner is proper good for you. It's packed with protein from the fish, vitamin C from the tomatoes, and healthy fats from the olive oil.
Each serving has approximately 350 calories, with 35g of protein, 20g of fat, and 10g of carbohydrates, but remember, these are estimates and can vary a bit.
Plus, that Mediterranean Baked Cod Recipe is full of good stuff, honestly.
So there you have it. A cracking guide to help you on your way. Don't be afraid to experiment and have a bit of fun with it.
You got this! Now, go whip up that Baked Fish With Tomatoes And Rosemary . You won't regret it!
Frequently Asked Questions
Can I use frozen fish for this Mediterranean Baked Fish with Cherry Tomatoes?
Absolutely! Just make sure to thaw the fish completely before baking, and pat it dry with paper towels to remove any excess moisture. This will help it cook evenly and prevent it from becoming soggy. Nobody wants a soggy bottom, as Mary Berry would say!
What other vegetables can I add to this Baked Fish with Cherry Tomatoes recipe?
Feel free to get creative with your veggies! Bell peppers (red, yellow, or orange) work beautifully, as do courgettes (zucchini) or even some thinly sliced red onion. Just toss them in with the tomatoes and olives before baking. It's your kitchen, be a kitchen god(dess)!
How do I store leftover Baked Fish with Cherry Tomatoes?
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until heated through. However, like most fish dishes, it's best enjoyed fresh. There’s nothing worse than over reheated fish, a bit like reheated chips!
Is Baked Fish with Cherry Tomatoes healthy?
Yes, it's a very healthy dish! Fish is a great source of lean protein and omega-3 fatty acids. The cherry tomatoes and olives provide vitamins, antioxidants, and healthy fats. Just be mindful of the amount of olive oil you use, a little goes a long way! As they say, everything in moderation, even moderation!
Can I add cheese to this Baked Fish with Cherry Tomatoes?
While not traditional, a sprinkle of crumbled feta or goat cheese over the dish during the last few minutes of baking can add a lovely tangy flavour. Just don't overdo it! Think of it as a little something extra, a bit like adding a chocolate flake to an ice cream cone. Not strictly necessary, but a nice treat!
Mediterranean Baked Fish With Cherry Tomatoes An
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 calories |
|---|---|
| Fat | 20g |
| Fiber | 10g |
