Imagine a dinner that transports you to the sun-drenched coastlines of the Mediterranean with just one simple dish - no complicated techniques, no endless cleanup, and absolutely no stress! This Mediterranean White Fish recipe is your ticket to a restaurant-quality meal that looks impressive, tastes incredible, and comes together in less than an hour. Whether you're a busy professional, a home cook looking to impress, or someone craving a healthy and delicious meal, this recipe promises to be your new weeknight hero.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 4 white fish fillets
- 2 cups cherry tomatoes
- 1 cup olives
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C). Ensure an oven rack is positioned in the middle of the oven.
- Pat the white fish fillets dry with paper towels to remove excess moisture. This helps achieve better seasoning and browning.
- Season both sides of the fish fillets generously with salt, pepper, and dried oregano, ensuring even coverage.
- In a large oven-safe baking dish, drizzle olive oil to coat the bottom of the pan, preventing the fish from sticking.
- Scatter cherry tomatoes and olives around the fish fillets, creating a colorful and flavorful base.
- Arrange the seasoned fish fillets on top of the tomatoes and olives, ensuring they are not overcrowded.
- Drizzle an additional tablespoon of olive oil over the fish and vegetables to enhance moisture and flavor.
- Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the fish is opaque and flakes easily with a fork.
- Remove from the oven and let rest for 3-5 minutes to allow flavors to meld and fish to finish cooking.
- Serve hot, directly from the baking dish, garnishing with fresh herbs like parsley or basil if desired.
Tips
- Fish Selection Matters: Choose fresh, firm white fish like cod, halibut, or sea bass for the best texture and flavor.
- Pat Fish Dry: Always thoroughly dry your fish fillets before seasoning to ensure perfect browning and prevent steaming.
- Don't Overcrowd: Give your fish and vegetables breathing room in the baking dish to ensure even cooking and beautiful caramelization.
- Fresh Herbs are Game-Changers: While the recipe uses dried oregano, consider finishing the dish with fresh parsley or basil for a burst of freshness.
- Temperature Check: Use a fork to test fish doneness - it should flake easily and appear opaque white throughout.
- Olive Quality Matters: Use a good quality extra virgin olive oil for the best flavor profile in this simple yet elegant dish.
- Serve Immediately: This dish is best enjoyed hot, straight from the oven, to preserve its vibrant flavors and textures.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 6g
Protein: 25g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 65mg
