Description
Succulent Mediterranean baked fish with tomatoes brings coastal Greek flavors to your dinner table. Herb-infused fillets nestled in zesty tomato sauce deliver a simple yet elegant meal you’ll savor with genuine Mediterranean spirit.
Ingredients
Scale
Main Fish and Base Ingredients:
- 1 1/2 pounds (680 grams) white fish fillet (cod or halibut, wild if possible)
- 1/3 cup extra virgin olive oil
- 2 large tomatoes, diced (3 cups)
- 1 small red onion, finely chopped
- 10 garlic cloves, chopped
- 1 1/2 tablespoons capers
- 1/3 cup golden raisins
Seasonings and Aromatics:
- 1 1/2 teaspoons ground coriander
- 1 teaspoon sweet Spanish paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon cayenne pepper (optional)
- Salt and pepper to taste
- Juice of 1/2 lemon
- Zest of 1 lemon
Garnish:
- Fresh parsley or mint for garnish
Instructions
- Craft a robust tomato-based sauce by sautéing onions in olive oil until they transform into a golden hue, approximately 3 minutes over medium-high heat.
- Incorporate tomatoes, minced garlic, aromatic spices, salt, pepper, briny capers, and sweet raisins into the saucepan, allowing the mixture to reach a boil before reducing to a gentle simmer for 15 minutes.
- Warm the oven to 400°F, creating an ideal cooking environment for the Mediterranean-style fish.
- Thoroughly pat the fish fillets dry, then season both surfaces with a delicate sprinkle of salt and freshly ground pepper.
- Spread half of the vibrant tomato sauce across the bottom of a spacious baking dish, creating a flavorful foundation.
- Carefully position the seasoned fish fillets atop the sauce, then enhance with bright lemon juice and fragrant zest.
- Generously cover the fish with the remaining sauce, ensuring complete coverage.
- Slide the baking dish into the preheated oven, baking for 15-18 minutes until the fish effortlessly flakes with a fork.
- Retrieve from the oven, garnish with freshly chopped herbs, and serve immediately while piping hot.
Notes
- Customize Fish Selection Choose firm white fish like cod, halibut, or sea bass that hold their shape during baking and absorb Mediterranean flavors beautifully.
- Enhance Flavor Boost sauce complexity by adding a splash of white wine or a pinch of red pepper flakes for subtle heat and depth.
- Perfect Moisture Control Pat fish completely dry before seasoning to ensure crisp exterior and prevent watery texture during baking.
- Dietary Adaptations Swap raisins with olives for a low-sugar version or use gluten-free capers to make the dish more allergen-friendly.
- Prep Time: 18 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 550
- Sugar: 10 g
- Sodium: 300 mg
- Fat: 40 g
- Saturated Fat: 5 g
- Unsaturated Fat: 30 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 3 g
- Protein: 25 g
- Cholesterol: 70 mg