Mediterranean Baked Fish with Burst Cherry Tomatoes and Olives
Recipe Introduction
Fancy Some Delicious Baked Fish?
Honestly, are you stuck on what to have for dinner? I get it. This Baked Fish with Cherry Tomatoes recipe is a game changer. It’s proper tasty, healthy, and dead easy.
Mediterranean Magic on a Plate
This dish hails from the sunny Mediterranean. It's a simple, flavourful bake. Expect flaky fish, sweet tomatoes and briny olives.
It’s quick and easy, perfect for a weeknight dinner. It makes four servings.
Healthy, Quick, and Special
This recipe is packed with goodness. It’s also super speedy to make! Okay, right then! It is a brilliant source of lean protein and vitamins.
Serve it for a light yet satisfying meal. What makes this Easy Mediterranean Baked Fish so special? It's the burst of flavours.
Baked Fish With Tomatoes And Rosemary is delicious.
Let's Get Started!
You know, I was never a big fish fan growing up. It was always dry and bland. Then, I tried something similar to this.
The juicy tomatoes and olives changed everything. Now, this Fish Fillet Recipe is a family favorite!
Ingredients & Equipment
Right then! Let's talk about what you'll need for this Mediterranean Fish Bake . Honestly, it's dead simple. No need to be a culinary wizard!
Main Ingredients
Here's the shopping list. Don't worry, you probably have half of this stuff already.
- 1.5 lbs (680g) white fish fillets. Cod, haddock, or sea bass will do nicely. I usually go for cod.
- 1 pint (approx. 570g) cherry tomatoes, halved. Bigger tomatoes? Chop them smaller.
- ½ cup (75g) Kalamata olives, pitted and halved. Okay, if you don't fancy Kalamata, use whatever you like!
- 4 cloves garlic, minced. Don't be shy with the garlic!
- ¼ cup (60ml) extra virgin olive oil. The good stuff!
- 2 tablespoons fresh lemon juice. Bottled is fine in a pinch.
- 1 tablespoon chopped fresh oregano (or 1 teaspoon dried).
- 1 tablespoon chopped fresh basil (or 1 teaspoon dried).
- ½ teaspoon red pepper flakes (optional). I like a bit of a kick.
- Salt and freshly ground black pepper to taste. Always!
- Lemon wedges, for serving. A must.
For the fish, look for firm flesh. It shouldn't smell too fishy. That's the key!
Seasoning Notes
Oregano and basil are the heart of this dish. They just scream Mediterranean. A little red pepper adds warmth. If you want Baked Fish With Tomatoes And Rosemary , swap some basil for rosemary.
Easy peasy! Flavour enhancers like garlic and lemon juice lift the dish..
Equipment Needed
- Baking dish ( 9x13 inch or similar). Anything that fits the fish.
- Small bowl. For mixing the tomatoes.
- Cutting board. Don't chop on the counter!
- Knife. Obvs.
No fancy equipment needed! A casserole dish will do if you haven't a baking dish.
Alright, so you have your kit, you're gonna knock up some Easy Mediterranean Baked Fish, It's a flavour explosion. It is also a Healthy Baked Fish Recipe
Okay, right then! Let's whip up this recipe.
Cooking Method: Bringing the Med to Your Kitchen
Okay, right then! Let's whip up something delicious. We are diving headfirst into Mediterranean Baked Fish with Burst Cherry Tomatoes and Olives .
Think sunshine on a plate, even if it's raining outside. Honestly, it's easier than making beans on toast.
Prep Steps: Mise en Place and More!
First things first, let's get organised. This is the mise en place , darling. Halve your 1 pint (approx. 570g) cherry tomatoes , pit and halve ½ cup (75g) Kalamata olives , and mince those 4 cloves garlic .
Chop your fresh herbs 1 tablespoon chopped fresh oregano and 1 tablespoon chopped fresh basil . Got it? Good. This prep takes about 15 minutes .
Time is money, honey!
Safety note : Keep those knives sharp and your fingers out of the way.
step-by-step: From Prep to Plate in Minutes
Preheat the oven to 400° F ( 200° C) . This is super important.
Tomato Magic : In a bowl, mix tomatoes, olives, garlic, ¼ cup (60ml) extra virgin olive oil , 2 tablespoons fresh lemon juice , herbs, and a pinch of ½ teaspoon red pepper flakes if you're feeling spicy.
Season with salt and pepper.
Baking Dish : Spread that tomato mixture in your baking dish.
Fish Placement : Lay your 1.5 lbs (680g) white fish fillets on top. Cod, haddock, or even sea bass work a treat.
Seasoning : Sprinkle the fish with salt and pepper.
Bake : Pop it in the oven for 20- 25 minutes . Check it reaches 145° F ( 63° C) . The fish should flake easily.
Serve : Add Lemon wedges , and you are golden.
Pro Tips for a Perfect Baked Fish
- Don't overcrowd the pan . The heat needs to circulate, my love.
- Use good quality olive oil. It makes a world of difference.
- Baked Fish With Tomatoes And Herbs is better if using all fresh ingredients.
- Mistakes to avoid : Overcooking the fish. Nobody likes dry fish.
- make-ahead : You can prep the tomato mixture hours in advance. Store it in the fridge and it'll be ready when you are.
Right then, get your pinny on and give this a go. Easy Mediterranean Baked Fish is a tasty recipe. You will not regret it!.
Baked Fish With Tomatoes And Rosemary is a guaranteed crowd pleaser. I genuinely hope you enjoy it as much as I do!
Recipe Notes for Your Smashing Baked Fish with Cherry Tomatoes
Right then! Let's get down to the nitty gritty bits. This Mediterranean Fish Bake isn't just a recipe. It's a canvas! Here are my tips to ensure your Baked Fish With Tomatoes And Herbs turns out champion.
Serving It Up Like a Pro
Okay, so presentation does matter, doesn’t it? This Easy Mediterranean Baked Fish looks fab on its own. But, a few extra touches? Total game changer! Think a sprinkle of fresh parsley.
A drizzle of extra virgin olive oil. Serve it straight from the oven. Let the aroma do its thing! A dollop of creamy mashed potatoes or a vibrant green salad are perfect sides.
For drinks? A crisp white wine. Alternatively, a sparkling elderflower cordial will go down a treat. Honestly, the choice is yours.
Get creative with it!. This One-Pan Fish Dinner is so easy to share with your friends!
Keeping It Fresh
Storage is simple. Once cooled, pop your Baked Fish with Cherry Tomatoes into an airtight container. It'll happily sit in the fridge for up to three days .
I wouldn’t push it past that. Freezing? It's okay , but the tomatoes might get a bit mushy. Reheating? Gently warm it in the oven at 300° F ( 150° C) .
Microwaving works too. But, the texture might suffer a tad.
Mix It Up!
Fancy a change? This Fish Fillet Recipe is super adaptable. Want a Healthy Baked Fish Recipe ? Use less olive oil and load up on the veggies! For a gluten-free version, simply ensure any sides you serve are gluten-free.
For a seasonal twist, swap cherry tomatoes for sun-dried tomatoes in the winter. Add roasted peppers in the autumn for a proper heartwarming Baked Haddock with Mediterranean Vegetables dish.
Nutrition Basics
This Baked Cod with Cherry Tomatoes is pretty good for you. We are talking lean protein from the fish. Loads of vitamins from the tomatoes.
Healthy fats from the olive oil. It's a great source of omega-3s. Each serving clocks in at around 350 calories.
It's a delicious and nutritious choice.
Look at that. This Baked Fish with Cherry Tomatoes and Rosemary is simpler than you'd think! Follow these tips, and you’ll have a delicious and impressive meal on the table in no time.
Happy cooking, and don't be afraid to experiment!
Frequently Asked Questions
Can I use frozen fish for this Baked Fish with Cherry Tomatoes recipe, or does it have to be fresh?
You can definitely use frozen fish! Just make sure it's fully thawed before baking, otherwise you'll end up with a watery dish. Pat it dry with paper towels to remove excess moisture before adding it to the tomato mixture.
Think of it as a budget friendly option, perfect for when you haven't managed a trip to the fishmonger!
Help! I don't have cherry tomatoes. What's a good substitute in this baked fish recipe?
No worries, substitutions are the name of the game! Diced regular tomatoes will work just fine, although they might release a bit more liquid. You could also use grape tomatoes, quartered, or even a tin of good quality chopped tomatoes.
Just be sure to drain any excess liquid before adding them to the baking dish to avoid a soggy result, innit!
How do I store leftover Baked Fish with Cherry Tomatoes? And how long will it last?
Leftovers can be stored in an airtight container in the fridge for up to 2-3 days. Be sure to let the fish cool down completely before refrigerating. To reheat, you can gently warm it in the oven or microwave. Just be careful not to overcook it, or it might dry out nobody wants rubbery fish!
Is Baked Fish with Cherry Tomatoes a healthy meal option? What are the nutritional benefits?
Absolutely! This dish is packed with goodness. Fish is a great source of lean protein and omega-3 fatty acids, which are good for your heart and brain. Cherry tomatoes are rich in vitamins and antioxidants.
Just be mindful of the amount of olive oil you use, and this becomes a truly healthy and delicious meal option good for you and tasty too, like a well balanced Sunday roast!
Can I add other vegetables to this Baked Fish with Cherry Tomatoes recipe? I'm thinking courgette or peppers, maybe?
Spot on! Adding other vegetables is a fantastic way to bulk up the dish and add even more flavour. Courgette (zucchini), bell peppers (any colour), or even some sliced red onion would work beautifully. Just toss them in with the tomatoes and other ingredients before baking.
It's your kitchen, your rules, so go wild and experiment with what you've got!
Mediterranean Baked Fish With Burst Cherry Tomat
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 |
|---|---|
| Fat | 20g |
| Fiber | 2g |
