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–+ servings
Baked Fish Delight

Baked Fish Delight

Discover the magic of Baked Fish Delight: a quick, healthy recipe bursting with Mediterranean flavors. Perfect for any occasion!
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Prep Time 10 minutes
Cook Time 12 minutes
Resting Time 3 minutes
Total Time 25 minutes
Servings: 2 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 6-8 oz filet of fish
  • 1 tsp paprika
  • 1 tsp Italian seasoning
  • 1 tsp Cajun or Old Bay seasoning
  • ½ tsp red pepper flakes
  • 1 tsp fish seasoning (optional)
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 3 tbsp cooking oil
  • 2 cups cherry tomatoes
  • ½ cup olives (your choice)
  • 2 sprigs fresh parsley
  • 2 sprigs fresh thyme
  • 3 cloves garlic, minced
  • 1 tsp spice mix (reserved for tomatoes)
  • 2 tbsp water
  • 3 tbsp salted butter
  • a pinch salt and pepper

Equipment

  • Skillet oven-safe if possible
  • Tongs or spatula
  • Measuring spoons
  • Cutting board
  • Small mixing bowl

Method
 

  1. Preheat your oven to 400°F (200°C) and mix all spices for the fish.
  2. Set aside 1 teaspoon of the spice blend for the tomatoes.
  3. Pat the fish dry and season both sides with the spice mix. Let it sit for 5 minutes.
  4. Heat cooking oil in a skillet over medium heat and sear the fish for 1 minute on each side.
  5. Transfer the fish to a plate and set aside.
  6. In the same skillet, add cherry tomatoes, olives, garlic, herbs, and reserved spice mix; add water.
  7. Stir continuously for 3 minutes until tomatoes blister and release juices.
  8. Nestle the fish back into the skillet, top with butter, and bake for 10 minutes.
  9. Broil for an additional 1-2 minutes for extra caramelization (optional).
  10. Let the fish rest for 2-3 minutes before serving.

Nutrition

Calories: 350kcalCarbohydrates: 18gProtein: 30gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gCholesterol: 75mgSodium: 600mgPotassium: 680mgFiber: 3gSugar: 5gVitamin A: 400IUVitamin C: 20mgCalcium: 60mgIron: 1.5mg

Notes

High-quality ingredients truly shine in this dish, so consider using fresh herbs and good fish. If you have leftovers, store them in an airtight container in the fridge for up to 2 days; reheat gently to maintain texture. For a lighter dish, substitute butter with olive oil. Enjoy with crusty bread or steamed rice to soak up the sauce.
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