Mediterranean Baked Fish with Tomato-Molive Salsa
This Mediterranean Baked Fish recipe highlights the delicate flavors of firm fish like flounder, mahi mahi, halibut, or tilapia, complemented by a vibrant tomato and olive salsa. Each bite is a celebration of juicy roma tomatoes, briny kalamata olives, and zesty capers, all simmered in a fragrant white wine sauce. Fresh basil adds a touch of herbaceous brightness to the dish while a sprinkle of Parmesan brings a delightful finish. Perfect for busy weeknights or special gatherings, this one-dish meal not only showcases the health benefits of fish but also ensures an elegant dining experience with minimal cleanup—a true culinary gem that everyone will adore.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
roma tomatoes
5 (chopped or 1 (15-ounce) can of chopped tomatoes)
olive oil
2 (tablespoons)
onion
1/2 (chopped)
garlic cloves
2 (chopped)
Italian seasoning
1 (pinch)
white wine
1/4 (cup)
kalamata olives
24 (pitted and chopped)
capers
4 (tablespoons)
lemon juice
1 (teaspoon, fresh preferred)
fresh basil
6 (leaves, chopped)
Parmesan cheese
3 (tablespoons)
mahi mahi or tilapia fillet
1 (lb (any firm fish))
Instructions
1
Preheat your oven to 425°F (220°C).
2
If using fresh roma tomatoes, blanch them by plunging into boiling water for about 30 seconds, then transfer them to an ice water bath to cool. Peel the skins off, then chop. Alternatively, you can chop them with their skins on or use one 15-ounce can of chopped tomatoes.
3
In a medium skillet, heat the olive oil over medium heat. Add the chopped onions and sauté until they turn soft and translucent, about 5 minutes.
4
Stir in the chopped garlic and Italian seasoning, cooking for an additional minute until fragrant.
5
Add the chopped tomatoes to the skillet and cook until they soften, about 5-7 minutes.
6
Pour in the white wine, then mix in the chopped kalamata olives, capers, lemon juice, and half of the fresh basil. If fresh basil isn't available, you can substitute with a couple teaspoons of dried basil, but fresh is highly recommended.
7
Reduce the heat and stir in the Parmesan cheese, cooking until the mixture is hot and bubbly. If you prefer a thicker sauce, allow it to simmer for about 15 minutes until reduced.
8
Place your chosen fish fillets in a shallow baking dish and generously cover them with the tomato-olive mixture.
9
Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork (mahi mahi may not flake easily but will be fully cooked).
10
Once done, garnish with the remaining fresh basil and serve immediately.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Baked Fish?
It is a flavorful dish featuring firm fish fillets topped with a vibrant salsa made from roma tomatoes, kalamata olives, and capers simmered in a white wine sauce.
What kind of fish works best for this recipe?
Firm fish varieties such as flounder, mahi mahi, halibut, or tilapia are ideal for this preparation.
How do I prepare fresh roma tomatoes for the salsa?
Blanch them in boiling water for 30 seconds, transfer to an ice bath, peel the skins off, and then chop them.
Can I use canned tomatoes instead of fresh?
Yes, you can substitute the 5 fresh roma tomatoes with one 15-ounce can of chopped tomatoes.
What temperature should the oven be set to?
Preheat your oven to 425 degrees Fahrenheit or 220 degrees Celsius.
How long should the fish bake?
Bake the fish for 15 to 20 minutes, or until it flakes easily with a fork.
Does mahi mahi flake like other white fish?
Mahi mahi may not flake as easily as flounder or tilapia, but it will be fully cooked within the 15 to 20 minute timeframe.
What are the main ingredients in the tomato-olive salsa?
The salsa consists of roma tomatoes, olive oil, onion, garlic, Italian seasoning, white wine, kalamata olives, capers, lemon juice, basil, and Parmesan cheese.
How much white wine is needed for the sauce?
The recipe requires 1/4 cup of white wine.
Can I use dried basil if I do not have fresh?
Yes, you can substitute the fresh leaves with a couple of teaspoons of dried basil, though fresh is highly recommended.
Is this recipe easy to clean up?
Yes, it is a one-dish meal designed for minimal cleanup, making it perfect for busy weeknights.
How many kalamata olives should I use?
Use 24 pitted and chopped kalamata olives.
What amount of capers is used in the salsa?
The recipe calls for 4 tablespoons of capers.
How do I thicken the salsa sauce?
If you prefer a thicker sauce, allow the mixture to simmer for about 15 minutes until reduced before pouring it over the fish.
When do I add the Parmesan cheese?
Stir in the Parmesan cheese after reducing the heat, cooking until the mixture is hot and bubbly.
How much fish do I need for this recipe?
The recipe is designed for 1 pound of firm fish fillets.
How much garlic should be added?
Use 2 chopped garlic cloves for the salsa.
What is the first step in making the salsa?
Sauté chopped onions in olive oil over medium heat for about 5 minutes until soft and translucent.
How much lemon juice is required?
Add 1 teaspoon of fresh lemon juice to the mixture.
Should I use pitted olives?
Yes, the olives should be pitted and chopped before being added to the sauce.
What type of onion is used?
The recipe calls for 1/2 of a chopped onion.
What seasoning is added to the garlic?
Add a pinch of Italian seasoning along with the garlic.
How do I garnish the dish?
Garnish the finished baked fish with the remaining fresh basil leaves.
Is it necessary to peel the tomatoes?
It is optional; you can blanch and peel them for a smoother texture or chop them with the skins on.
How long should the garlic cook?
Cook the chopped garlic for about one minute until it becomes fragrant.
What amount of olive oil is used for sautéing?
The recipe uses 2 tablespoons of olive oil.
Can I use this recipe for a special occasion?
Yes, the vibrant colors and elegant presentation make it perfect for both weeknights and special gatherings.
What kind of baking dish should I use?
A shallow baking dish is best for holding the fish fillets and the tomato-olive mixture.
How many basil leaves are in the recipe?
Use 6 chopped fresh basil leaves, divided between the sauce and the garnish.
Is this recipe healthy?
Yes, it is a healthy seafood option that incorporates fresh vegetables, healthy fats from olive oil, and lean protein.