Mediterranean Baked Fish
Mild white fish pan seared then oven roasted with fresh cherry tomatoes, olives and capers in a zesty lemon-herb white wine sauce. A delicious, simple healthy meal in 20 minutes
Servings: 2
Calories:
Equipment
- oven safe skillet OR casserole baking dish
Ingredients
- 1 pound mild white fish fillets cod used; see post for options - thicker fillets work best
- 1/2 teaspoon salt or to taste
- 1/4 teaspoon black pepper or to taste
- 2 tablespoons olive oil divided
- 1 tablespoon butter
- 1 half lemon juice and zest
- 1 1/2 cups cherry or grape tomatoes halves
- 2 cloves garlic grated
- 1 tablespoon fresh dill
- 3 tablespoons capers or more to taste
- 1/4 cup sliced olives kalamata, green or combination
- 1/4 cup dry white wine
Instructions
- Preheat the oven to 400 degrees.
- To a small bowl, melt 1 tablespoon of butter then add 1 tablespoon of the olive oil, lemon juice and zest from HALF of one lemon, grated garlic, finely choppd dill and wine. Stir to combine then set aside.
- Pat the fish dry using paper towels then season with salt and pepper.
- Add 1 tablespoon of oil to a large, oven-safe skillet over medium to medium-high heat swirling the skillet so the oil coats the bottom evenly. NOTE: if you don't have an oven safe skillet, sear in any skillet then transfer fish to a baking dish for the baking portion of the recipe.
- Once the oil is hot (not smoking), carefully add the fish to the skillet and cook undisturbed 2-3 minutes or until it starts to caramelize then turn it over.
- Scatter halved tomatoes, capers and (optional) olives around the fish in the skillet then remove from the heat source and pour the reserved olive oil mixture over the top of the fish and vegetables.
- Bake 8-12 minutes or until the fish flakes easily with a fork. Remove from the oven and serve right away.