Mediterranean
Mediterranean Baked Fish
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Mediterranean Baked Fish is Mediterranean home cooking, eaten at dinner. On the plate it is the dish at the centre. Below is what usually sits beside it, what it does and does not contain, and what else to cook once you have made it.
Ingredients
The quantities follow this count.
How to cook it
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Heat the oven to 400F.
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Warm 2 tbsp olive oil in an ovenproof skillet and soften the onion and garlic, about 5 minutes.
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Add the chopped tomatoes, olives, capers, and oregano and simmer until saucy, about 10 minutes.
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Nestle the fish fillets into the sauce, season them with salt, and spoon some sauce over the top.
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Drizzle with the remaining olive oil and bake until the fish flakes easily, about 15 minutes.
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Finish with lemon juice and parsley and serve.
Watch how to cook Mediterranean Baked Fish
Someone making it start to finish, so you can see what the steps look like.
Safe at your table
Dinejot tracks ten allergens and tags every one of them by hand, so the absences below are as deliberate as the presences. Mediterranean Baked Fish carries fish. It is free of the remaining 9 allergens on that list.
| Allergen | In this dish | Cook this instead |
|---|---|---|
| Peanuts | No | |
| Tree nuts | No | |
| Dairy | No | |
| Gluten | No | |
| Shellfish | No | |
| Eggs | No | |
| Soy | No | |
| Fish | Yes | Baked Falafel Plate |
| Sesame | No | |
| Coconut | No |
These tags are set by a person rather than inferred from an ingredient list, and they describe the recipe as written here. Read the labels on whatever you actually buy.
What it brings to the plate
Estimated, per serving
- Calories
- 360 kcal
- Protein
- 33 g
- Carbs
- 5 g
- Fat
- 23 g
- Fiber
- 2 g
- Sugar
- 3 g
- Sodium
- 680 mg
- Saturated fat
- 3 g
Estimated values. Actual nutrition varies with ingredients, brands, and how you cook.
When to cook it
Mediterranean Baked Fish takes about 45 minutes from a cold stove to the table, and the cooking itself is a fair bit of work. It is eaten at dinner. Nothing in the calendar rules it out, so it is a year round dish.
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Cook this with your whole family
Dinejot plans breakfast, lunch and dinner as whole plates, built around the cooking you call home and filtered for the allergies at your table.
Meal suggestions support your goals. They are not medical advice. Please ask your doctor about your family's health needs.