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- 4 fillets of white fish (such as cod or sea bass) - 2 tablespoons extra virgin olive oil - 1 lemon (juiced and zested) - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 2 cloves garlic, finely minced - 1/2 cup cherry tomatoes, halved - 1/2 cup Kalamata olives, pitted and sliced - 1/4 cup capers, rinsed and drained - Sea salt and freshly cracked black pepper to taste - Fresh parsley, finely chopped for garnish The best Mediterranean baked fish starts with fresh white fish fillets. Cod and sea bass work great. They cook evenly and have a mild taste. Use extra virgin olive oil for richness and flavor. The lemon juice and zest add brightness. Garlic, oregano, and thyme bring depth to the dish. Add cherry tomatoes and Kalamata olives for a pop of color and taste. Capers add a salty kick. Finally, sprinkle fresh parsley on top for a beautiful finish. The Mediterranean diet is known for health benefits. It focuses on fresh, wholesome ingredients. Fish provides lean protein and omega-3 fatty acids. These fats help heart health and reduce inflammation. Olive oil is rich in healthy fats and antioxidants. Tomatoes are full of vitamins and minerals. They help boost your immune system. The whole dish is light yet filling. This recipe serves four and has about 300 calories per serving. It is a great choice for a healthy meal. Enjoy the flavors without feeling guilty! You can find the full recipe to make this dish easily. 1. Preheat your oven to 400°F (200°C). This step is key for a great bake. 2. Grab a small bowl. Mix extra virgin olive oil, lemon juice, and zest. 3. Add minced garlic, dried oregano, dried thyme, salt, and pepper. Whisk until smooth. 4. Prepare your baking dish by greasing it lightly with olive oil or using parchment paper. 1. Place the fish fillets in the baking dish, skin side down if they have skin. 2. Pour the olive oil mixture over the fillets. Make sure each piece is well-coated. 3. Scatter halved cherry tomatoes, sliced Kalamata olives, and rinsed capers around the fish. 4. Bake in your preheated oven for 15 to 20 minutes. The fish should be opaque and flake easily. 1. Remove the dish from the oven. Let the fish rest for 2 to 3 minutes. 2. Just before serving, sprinkle fresh parsley for color and flavor. For more details on the ingredients, check the Full Recipe. To get the best flavor in your Mediterranean baked fish, use fresh ingredients. Fresh fish adds a bright taste. Fresh herbs like parsley and basil also boost flavor. You can mix in extra spices, like smoked paprika or red pepper flakes, for a kick. You can also try adding zest from an orange or lemon. This adds a nice touch of citrus. Fresh garlic is key for depth, while olives add briny notes. These small changes make a big difference in taste. Cooking fish perfectly takes practice. Always preheat your oven to 400°F (200°C). This helps the fish cook evenly. Place the fillets skin side down in the dish. Pour the olive oil mix over them, coating well. Watch the clock! Bake for 15-20 minutes, depending on the thickness. Fish is done when it flakes easily with a fork. Be careful not to overcook it, as it can dry out quickly. Use a timer to stay on track. For more tips, check out the Full Recipe for detailed guidance. Enjoy your cooking journey! {{image_4}} You can use many types of fish for this dish. Some great options are: - Cod - Sea bass - Halibut - Snapper Each fish type offers a unique taste. For example, cod has a mild flavor, while snapper has a more robust profile. Adjust your seasoning based on the fish. A stronger fish may need less salt and lemon. Adding vegetables can boost flavor and nutrition. Try these seasonal options: - Zucchini - Bell peppers - Spinach - Asparagus If you want to swap olives or capers, consider using artichokes or sun-dried tomatoes. Both add a nice tang and texture. Pair your baked fish with delightful sides. Here are some ideas: - A fresh green salad - Roasted potatoes - Quinoa or couscous - Grilled vegetables For the perfect drink, serve a crisp white wine. Wines like Sauvignon Blanc or Pinot Grigio enhance the Mediterranean taste. For the complete dish, check the Full Recipe. Enjoy cooking! After you bake your Mediterranean fish, you want to cool it down. Let it sit at room temperature for about 30 minutes. Then, place it in an airtight container. This helps keep it fresh. Stored this way, the fish lasts up to 3 days in the fridge. Always check for any off smells before you eat it again. If you want to save some for later, freezing works great. Cut the fish into portions. Wrap each piece tightly in plastic wrap, then place them in a freezer bag. This keeps out air and prevents freezer burn. The fish can stay frozen for up to 3 months. When it's time to eat, move it to the fridge overnight to defrost. You can also put it in cold water for faster thawing. Reheat it gently in the oven or microwave to keep it moist. Enjoy your flavorful delight! For the full recipe, check out The Ultimate Mediterranean Baked Fish. The best fish for baking is white fish. Cod and sea bass are my favorites. These fish are mild and flaky. They soak up flavors well. You can also try snapper or tilapia. Each adds a different taste. Look for fresh fish when possible. Yes, you can prep ahead. Marinate the fish for a few hours. This lets the flavors blend nicely. You can also chop the veggies and olives earlier. Just keep them in the fridge. When you're ready, bake the fish. You can check the fish's doneness easily. It should be opaque and flaky. Use a fork to test it. If it flakes apart, it’s done. Cooking time is usually 15-20 minutes. Keep an eye on it to avoid overcooking. If you don’t have Kalamata olives, try green olives. They give a nice salty taste. You can also use capers for a briny flavor. If you want something milder, try artichoke hearts. They add a fresh twist to the dish. This blog post covered how to bake fish Mediterranean style. We discussed key ingredients, like fresh fish and veggies. I explained step-by-step instructions, from prep to baking. I highlighted tips to boost flavor and shared variations for different tastes. I also included storage tips to keep your dish fresh. Baking fish can be simple and healthy. Use fresh ingredients for the best results. Enjoy experimenting with different flavors. Your Mediterranean meal will impress everyone.

- The Best Mediterranean Baked Fish

Experience the taste of the Mediterranean with this ultimate baked fish recipe! Using fresh ingredients like white fish, cherry tomatoes, and olives, this dish is not only delicious but also easy to prepare. Perfect for a family dinner or a special occasion, it takes just 30 minutes to create a colorful and flavorful meal. Click through to discover the simple steps and impress your guests with this wholesome Mediterranean baked fish!
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Ingredients
  

4 fillets of white fish (such as cod or sea bass)

2 tablespoons extra virgin olive oil

1 lemon (juiced and zested)

1 teaspoon dried oregano

1 teaspoon dried thyme

2 cloves garlic, finely minced

1/2 cup cherry tomatoes, halved

1/2 cup Kalamata olives, pitted and sliced

1/4 cup capers, rinsed and drained

Sea salt and freshly cracked black pepper to taste

Fresh parsley, finely chopped for garnish

Instructions
 

Preheat your oven to 400°F (200°C) to ensure it’s hot enough for a perfect bake.

    In a small mixing bowl, combine the extra virgin olive oil, fresh lemon juice, lemon zest, minced garlic, dried oregano, dried thyme, a pinch of sea salt, and freshly cracked black pepper. Whisk until the mixture is well blended and aromatic.

      Prepare a baking dish by either lining it with parchment paper for easy cleanup or lightly greasing it with a drizzle of olive oil to prevent sticking.

        Carefully arrange the fish fillets in the baking dish, placing them skin side down (if using fillets with skin). Pour the prepared olive oil mixture generously over the fillets, making sure they are well coated.

          Distribute the halved cherry tomatoes, sliced Kalamata olives, and rinsed capers evenly around the fish fillets, creating a colorful and appetizing array.

            Place the baking dish in the preheated oven and bake for approximately 15-20 minutes. The fish is done when it is opaque and flakes easily with a fork. Check often to avoid overcooking.

              Once cooked through, carefully remove the dish from the oven and let it rest for about 2-3 minutes to allow the flavors to settle.

                Just before serving, sprinkle the dish generously with finely chopped fresh parsley for a burst of color and flavor.

                  Prep Time, Total Time, Servings: 10 mins | 30 mins | Serves 4

                    Presentation Tips: Serve the baked fish on a large, elegant platter. Drizzle a little extra virgin olive oil over the top for a glossy finish and embellish with fresh lemon wedges and sprigs of parsley to elevate the dish's presentation and flavor profile. Enjoy the taste of the Mediterranean!