Mediterranean Baked White Fish
This Mediterranean baked white fish has become one of our favorite easy dinners. Flaky white fish is baked with tomatoes, olives, capers, garlic and fresh herbs for a healthy meal that's packed with fresh Mediterranean flavor and comes together in about 30 minutes.
We love Mediterranean food our house. Not only is it healthy and fresh but it is so delicious. Before moving here, I didn’t really know what constituted Mediterranean food but here is how I would describe it now.
Mediterranean food is the traditional food cooked in the countries on the sea, so Greece, Italy, Spain, Turkey, Lebanon and Morocco. Those areas tend to have a climate and soil that lends itself to go fabulous produce, especially tomatoes, eggplants, zucchini and peppers. Those vegetables are heavily used in the local food.
Olive oil is a primary source of fat and cooking oil.
Fresh fish and seafood are an important part of the food. It is plentiful, local, fresh, healthy and delicious. It is also easy to prepare with the ingredients we have already discussed.
So, why is this diet so healthy? Its fresh, its seasonal, it’s not processed, its anti-inflammatory and its often-high fiber with all the fresh produce. It is also delicious. You don’t feel like you are struggling to be healthy when you eat this food. It is truly a pleasure.
For this dish, I just added it to summer rotation. For years and years, Erin and Dylan were not fans of cooked fish. But they are coming around and we have been trying new things. This is a recipe everyone loves. Its fresh, clean, easy, healthy, fast and truly tasty.
As I also say, make this recipe your own. Add lemon or skip the capers…whatever you prefer. The point is to keep it simple and let the ingredients sing.
I hope you enjoy it! Let me know what you think!
Ingredients
- 1 lb or 4500 grams of white fish
- ¼ cup of olive oil
- ¼ cup dry white wine
- Half of a red onion diced
- Cup of tomatoes halved, I love tomatoes adjust amount to your liking
- 2 tablespoons capers drained
- 2 garlic cloves minced
- ¼ cup of olives I used green and kalamata for variety
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- Salt and pepper to taste
Instructions
- Pre heat your oven to 400 F/200 C
- Add fish to baking pan
- Add tomatoes, capers, onion, olives, garlic on top of fish
- Sprinkle herbs over the mixture
- Add wine and olive oil
- Salt and pepper
- Baked for 10-12 minutes for fish about 1 inch thick.
Notes
Watch me make this Mediterranean White Fish in just a few minutes.
Travel Tip: One of our favorite things about traveling around the Mediterranean is how fresh and simple the food is. Baked fish like this is a staple along the coasts of Italy, Croatia and Greece where the seafood is incredibly fresh and the ingredients are allowed to shine. If you see a local fish dish on the menu during your travels, don't hesitate to order it.
Enjoy!
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