Recipes

Mediterranean Style Baked Fish

Serves 4

Recipe provided by Mediterranean Meals

Fresh fish is an important part of Mediterranean cuisine. It’s a lean protein that has many health benefits. This dish will make you love fish and keep you coming back for more! All you need are some staple Mediterranean ingredients and magic happens. This meal can be accompanied with a refreshing glass of chilled white wine and a side of rice.

Ingredients

4 teaspoons extra-virgin olive oil
1 medium onion, thinly sliced
4 tablespoons white wine (one you would drink)
2 garlic cloves, finely chopped
8 Kalamata olives, pitted and chopped
½ teaspoon capers
¼ teaspoon dried oregano
¼ teaspoon freshly grated lemon zest and ¼ tsp. of fresh lemon juice
½ teaspoon salt, divided
½ teaspoon freshly ground pepper, divided
16 ounces (about 1 pound) thick cut, firm fleshed fish fillets, such as halibut or cod

Instructions

Preheat oven to 450 degrees Farenheit, or heat up the grill.

Heat oil in a medium non-stick skillet over medium heat. Add the onion and cook until lightly browned (stirring frequently). Add wine, lemon juice and garlic and simmer for 30 seconds. Stir in olives, oregano, capers, and lemon zest. Season with half of salt and pepper.

Season fish with the remaining salt and pepper. Arrange the fish in a single layer in a baking dish or on a large sheet of aluminum foil with the sides folded up to make a border so the juices won’t run off. Place foil in a baking dish for easy transport to the grill.

Spoon the olive-caper mixture over the fish. Bake in the oven uncovered until the fish is just cooked through 10-20 minutes. If grilling, place foil on grill making a loosely sealed pouch and grill 15-20 minutes until fish is cooked through. Serve with sauce.

Courtesy of Mediterranean Meals