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–+ servings
Baked Fish Delight

Baked Fish Delight

Discover the juicy and flavorful Baked Fish Delight packed with cherry tomatoes, olives, and herbs. Perfect for quick dinners or special occasions. Try it now!
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 2 people
Calories: 370
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 filet fish about 6–8 ounces
  • 1 tsp paprika
  • 1 tsp Italian seasoning
  • 1 tsp Cajun or Old Bay seasoning
  • ½ tsp red pepper flakes optional
  • ½ tsp salt
  • ¼ tsp black pepper
  • 3 tbsp cooking oil
  • 2 cups cherry tomatoes
  • ½ cup olives Kalamata or green, your choice
  • 2 sprigs fresh parsley
  • 2 sprigs fresh thyme
  • 3 cloves garlic minced
  • 2 tbsp water
  • 3 tbsp salted butter

Equipment

  • Skillet preferably oven-safe
  • Small mixing bowl
  • Spatula
  • Baking dish if skillet is not oven-safe
  • Sharp knife

Method
 

  1. Preheat the oven to 400°F (200°C).
  2. Mix all the seasonings for the fish in a small bowl and set aside 1 teaspoon for later.
  3. Rub the seasoning blend onto both sides of the fish filet and let it sit for 5 minutes.
  4. Heat 3 tablespoons of oil in a skillet over medium heat.
  5. Sear the seasoned fish for 1 minute on each side, then remove from the skillet.
  6. In the same skillet, sauté cherry tomatoes, olives, minced garlic, fresh herbs, reserved seasoning, and water for about 3 minutes.
  7. Place the seared fish back in the skillet, top with butter, and transfer to the oven.
  8. Bake for 10 minutes or transfer to a baking dish if the skillet isn’t oven-safe.
  9. Remove from the oven, garnish with additional fresh herbs, and serve immediately.

Nutrition

Calories: 370kcalCarbohydrates: 10gProtein: 30gFat: 25gSaturated Fat: 7gCholesterol: 70mgSodium: 600mgPotassium: 650mgFiber: 3gSugar: 4gVitamin A: 15IUVitamin C: 20mgCalcium: 6mgIron: 10mg

Notes

Don't rush the seasoning process; allowing the fish to marinate enhances flavor. Use high-quality olive oil for sautéing to add depth to the dish. Aim for a fish internal temperature of 145°F (63°C) for safe consumption. Store leftovers in an airtight container in the fridge for up to 2 days; reheat gently. Experiment with variations such as grilling the fish or using tofu for a vegan option.
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