Description
Bright, savory, and fragrant, this Mediterranean fish bakes in one pan with lemon, ripe tomatoes, briny olives, and toasted garlic for a delightful meal.
Ingredients
Scale
- 680 g (1.5 lb) firm white fish fillets (cod, haddock, halibut or wahoo)
- 400 g (14 oz) cherry or grape tomatoes, halved
- 80 g (1/2 cup) pitted Kalamata olives, halved
- 6 cloves garlic, thinly sliced
- 1 small red onion, thinly sliced (about 120 g / 1 cup)
- Zest and 2 tbsp (30 ml / 1 fl oz) lemon juice
- 60 ml (1/4 cup) extra-virgin olive oil
- 60 ml (1/4 cup) dry white wine (optional)
- 15 g (1/2 cup) parsley, chopped
- 8 g (2 tbsp) oregano or thyme leaves
- 2 tsp (10 g) kosher salt
- 1/2 tsp freshly ground black pepper
- 1/4 tsp red pepper flakes (optional)
Instructions
- Preheat the oven to 200°C (400°F). In a shallow ovenproof skillet or roasting pan, combine halved tomatoes, 60 ml (1/4 cup) olive oil, sliced garlic, onion, olives, 60 ml (1/4 cup) white wine (or stock), lemon zest and 1 tsp (5 g) kosher salt. Toss to coat and let sit for 5 minutes.
- Place the pan over medium heat and cook until the onion softens and garlic is fragrant, about 4–6 minutes. This draws out sweetness from the onion without browning the garlic.
- Pat fish fillets dry and season both sides with 1 tsp (5 g) kosher salt and 1/4 tsp black pepper. Nestle the fillets skin-side down among the tomato mixture, spooning some tomatoes over the top. Drizzle with 1 tbsp (15 ml) olive oil.
- Bake in the preheated oven for 10–14 minutes for 2–3 cm (¾–1¼ inch) thick fillets, or 14–18 minutes for 4 cm (1½ inch) thick fillets. Fish is done when it flakes easily and reaches an internal temperature of 63°C (145°F).
- Sprinkle chopped parsley and oregano, squeeze 1 tbsp (15 ml) lemon juice over the fish and spoon some pan sauce on each serving. Serve warm with a lemon wedge.
Notes
Avoid overbaking by using an instant-read thermometer; remove fish at 60°C (140°F). You can prepare the tomato-olive base up to 48 hours ahead and refrigerate it.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet (approx. 170 g / 6 oz)
- Calories: 360
- Sugar: 5g
- Sodium: 620mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 36g
- Cholesterol: 85mg