Dive into Deliciousness: Mediterranean Baked Fish

In 2024, on October 26th, here's a mouth - watering recipe for Mediterranean Baked Fish. It's a great way to add more fish to your diet. The fish fillets are baked with a fantastic Mediterranean mix of tomatoes, olives, spinach, wine, and cream. You can serve it with fettuccine, rice, or orzo that you cook while the fish is in the oven.

Recipe Details

• Prep Time: 20 mins

• Cook Time: 25 mins

• Total Time: 45 mins

• Servings: 4

Ingredients

• 3 tablespoons of olive oil (divided)

• 1/2 cup of chopped onion

• 4 cloves of minced garlic

• 1 1/2 cups of halved cherry tomatoes

• 1/2 cup of dry white wine

• Salt and freshly ground black pepper (to taste)

• 1 1/2 teaspoons of dried Italian herb seasoning (divided)

• 1/2 teaspoon of crushed red pepper flakes (or to taste)

• 1/4 cup of pitted and sliced Castelvetrano olives

• 1 cup of chopped fresh spinach

• 1/2 cup of heavy cream

• 1 1/2 pounds of fish fillets, about 1/2 - inch thick, patted dry (any mild, firm - fleshed white fish like cod, haddock, snapper, or tilapia will work. Thicker fillets may need more baking time)

• Cooked rice or pasta (optional)

• Fresh parsley for garnish (optional)

Directions

1. First, preheat your oven to 400 degrees F (200 degrees C).

2. Heat 2 tablespoons of olive oil in an oven - safe nonstick skillet over medium heat. When the oil starts to shimmer, add the onions. Keep stirring often until the onions turn translucent, which takes about 3 to 4 minutes. Then, stir in the garlic and cook for about 30 seconds.

3. Add the cherry tomatoes and wine. Season with salt and pepper. Also, add 1 teaspoon of Italian seasoning and red pepper flakes. Mix it all up and cook for about 1 minute. Then, take it off the heat and stir in the sliced olives, chopped spinach, and cream.

4. Place the fish fillets in the vegetable mixture. Sprinkle each fillet with salt and pepper. Drizzle the remaining olive oil over the whole dish and brush it to cover the fillets. Sprinkle the remaining 1/2 teaspoon of Italian seasoning on top.

5. Put the dish in the preheated oven and bake until the fish flakes easily with a fork, which takes 20 to 25 minutes. An instant - read thermometer inserted near the center should read 145 degrees F (63 degrees C).

6. Serve the fish with hot, cooked pasta or rice and garnish with fresh parsley if you like.

Cook's Note

Any mild, firm - fleshed white fish can be used. Fillets thicker than 1/2 - inch may need more baking time.

Nutrition Facts (per serving)

• Percent Daily Values are based on a 2,000 - calorie diet. Your daily values may vary depending on your calorie needs.

** Nutrient information might not be available for all ingredients. The amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you're on a medically restrictive diet, consult your doctor or dietitian before making this recipe for yourself.