Description
A light, flavorful dish featuring flaky white fish baked with juicy tomatoes, briny olives, capers, and zesty lemon, bringing the sunshine of the Mediterranean to your table.
Ingredients
Scale
- 4 white fish fillets (about 6 oz each)
- 2 cups cherry tomatoes, halved
- 1 medium red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 2 tablespoons capers
- 3 garlic cloves, minced
- 1/4 cup fresh parsley, chopped
- 1 large lemon, sliced into rounds
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Preheat your oven to 400°F (200°C) and lightly oil a baking dish.
- In a bowl, toss together cherry tomatoes, red onion, olives, capers, garlic, parsley, olive oil, oregano, salt, and pepper.
- Spread half of the vegetable mixture into the baking dish to form a base.
- Place fish fillets on top, layer with lemon slices, and scatter the remaining vegetables around and over the fish.
- Bake uncovered for 20–25 minutes, or until fish is opaque and flakes easily with a fork.
- Sprinkle with fresh parsley and a squeeze of lemon juice before serving.
Notes
- Use fillets of similar thickness for even cooking.
- Do not overbake, fish should flake easily when done.
- For a spicy twist, add red pepper flakes to the vegetable mix.
- Prep vegetables ahead to save time.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 280
- Sugar: 4g
- Sodium: 650mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 65mg