Description
This Simple Mediterranean Baked Fish recipe offers a flavorful and healthy meal featuring lightly seared fish fillets infused with a blend of Mediterranean spices, fresh herbs, and vibrant cherry tomatoes. Baked to perfection with buttery undertones, this dish combines easy preparation with rich, aromatic flavors, perfect for a quick yet impressive dinner.
Ingredients
Scale
Fish and Seasoning
- 1 fish fillet (Basa, Cod, Halibut, etc.)
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon Cajun seasoning (Old Bay or Creole seasoning)
- ½ teaspoon chili flakes
- 1 teaspoon fish seasoning (optional)
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon of the mixed seasoning above (for sauté)
Vegetables and Herbs
- 2 cups cherry tomatoes (cut into medium chunks)
- ¼ cup olives (or capers as a substitute)
- 2 sprigs parsley (fresh)
- 2 sprigs thyme (fresh)
- 3 garlic cloves (minced or diced)
Fats and Liquids
- 3 tablespoons cooking oil
- 2 tablespoons water
- 3 tablespoons salted butter
- Pinch of salt and pepper (for seasoning during sauté)
Instructions
- Preheat the Oven: Set your oven to 400°F (200°C) to ensure it reaches the ideal temperature for baking the fish.
- Prepare the Seasoning: In a small bowl, combine paprika, Italian seasoning, Cajun seasoning, chili flakes, fish seasoning (if using), salt, and black pepper. Rub this spice mixture evenly on both sides of the fish fillet to infuse it with flavor.
- Sear the Fish: Heat the cooking oil in a skillet over medium heat. Place the seasoned fish in the skillet and sear for about 1 minute on each side to develop a slight char, which enhances flavor and texture. Remove the fish and set it aside.
- Sauté Vegetables and Herbs: Using the same skillet, add cherry tomatoes, olives, fresh parsley and thyme sprigs, minced garlic, and ½ teaspoon of the seasoned spice mix. Stir and sauté for approximately 3 minutes until the tomatoes start releasing juices and the aroma develops.
- Bake the Fish: Return the seared fish to the skillet or transfer it to an oven-safe dish. Place salted butter on top of the fish. Add 2 tablespoons of water to the skillet to create a little steam for moisture while baking. Bake in the preheated oven for about 10 minutes or until the fish is fully cooked through and flakes easily with a fork.
- Serve: Carefully remove the skillet or dish from the oven. Serve the Mediterranean baked fish hot, ideally accompanied by roasted potatoes, saffron rice, or garlic herb potatoes to complete the meal.
Notes
- Choose firm fish fillets like cod, halibut, or basa for best results.
- If you prefer less heat, adjust or omit the chili flakes.
- Fresh herbs add bright flavor but dried can be substituted in a pinch.
- Make sure to sear the fish briefly to enhance the texture before baking.
- Butter adds richness but can be replaced with olive oil for a lighter version.
- Check the fish for doneness after 10 minutes; cooking times may vary depending on thickness.
