Rabu, 14 Agustus 2019
Mediterranean Baked Fish with Artichokes and Olives is an easy, fast, and particularly wholesome dinner proper for any nighttime time of the week. In this pretty dish, you’ll notice smooth baked white fish smothered in a pale tomato sauce and topped with delicious artichoke hearts, capers, lemon, and feta cheese.
Mediterranean cuisine, recognized for his or her contemporary and wholesome ingredients, has been the inspiration behind a quantity of different recipes on TFS adding Easy Chopped Mediterranean Salad and Easy Mediterranean Chicken Wraps with Hummus.
What has flaky white fish, juicy artichokes, tangy feta cheese, and may want to be cooked in a single pan? Ah, and takes just 35 minutes to throw together? THIS, my friends. This amazingly delicious and ridiculously wholesome Mediterranean Baked Fish.
But this isn’t just any vintage baked fish recipe. This baked fish recipe is in truth extra of a poached fish recipe. A poached white fish in a garlicky tomato sauce with artichokes, olives, capers, and feta cheese.
I know, it sounds just awful.
INGREDIENTS IN MEDITERRANEAN BAKED FISH
Sustainably sourced, wild, fish
So I’m only slightly curious…how plenty of you guys hold a minimum of NULL of those issues on your residence at ALL times? Would you trust me if I informed you I hold all of those issues in my residence in any respect times?
Long tale short, once I originally posted this recipe again in March 2016 it was considered one of those “accidental” superior recipes. Five o’clock rolled round at my residence and I had hungry of us to feed. So, I became to my all the time well-supplied pantry (hoarding tendencies) and began pulling something that would style nice together.
I grabbed canned artichokes, Kalamata olives, capers, canned tomato, and mainly everything else you notice on that record (aka operation refrigerator cleanout).
The outcome was a delicious Mediterranean Baked Fish that the entire household loved.
WHY YOU’RE GOING TO LOVE THIS MEDITERRANEAN BAKED FISH WITH ARTICHOKES AND OLIVES
You can just make this baked fish in only 1 skillet. Read how below.
Or, you possibly can double the servings and bake it in a greater casserole dish.
This baked fish recipe is just customizable. If you don’t like olives, merely depart them out. The only component you can’t truly depart out of this recipe is the tomatoes.
Mediterranean baked fish is gluten-free.
And tremendous low in carbohydrates.
But packed filled with nutrition and protein.
It reheats beautifully.
Which reminds me, MEAL PREP! Add a few quinoa or noodles to a reusable container and best with a few leftover baked fish and you’ve got lunch.
HOW TO COOK MEDITERRANEAN BAKED FISH
There are NULL (practically identical) tools to make this Mediterranean Baked Fish. The first technique comes to one (oven-safe) skillet and the moment is made with a skillet and a casserole dish. Each job is literally the same.
The recipe card beneath information classes for the one-skillet method. The pictures beneath present you technique quantity two, step-by-step.
METHOD 1: OVEN SAFE SKILLET
For this method, you’ll desire a big oven-safe skillet. I love my Calphalon 12-inch pan, but I literally would now not stay with out my Cast Iron Skillet either.
Preheat oven to 375 levels F. In your favourite oven-safe skillet, practice the sauce. One the sauce is hot, and bubbly, take away from heat.
To the comparable skillet, set up the fish on best of the tomato basil sauce and sprinkle with feta cheese.
Arrange the tired artichokes and chopped tomatoes between and amongst the fish and best with lemon slices.
Sprinkle with olives, capers, contemporary basil, and further feta cheese, if desired.
Bake fish for approximately 20 minutes.
METHOD 2: SKILLET TO OVEN SAFE BAKING DISH
For this method, you’ll desire a baking dish. Depending on how so a lot you propose to make, you possibly can use a sq. 9×9-inch baking dish or greater 13×9-inch baking dish (note- it’s higher on your dish to be slightly too large, quite than too small).
one. Prepare delicious tomato basil sauce on your skillet. Once warm and bubbly, take away skillet from heat.
two. Add half the tomato sauce to the backside of your favourite baking dish. Add half the artichokes and sprinkle with capers.
three. Place fish instantly on best of artichokes and capers (I had so numerous fish- when you don’t have this so a lot fish, don’t worry). Season with salt and pepper and sprinkle with feta cheese.
four. Top with olives, extra artichokes, and chopped Roma tomatoes.
five. Sprinkle with contemporary chopped basil, capers, and lemon slices.
six. Add last tomato basil sauce and best with further olives, if desired.
seven. Sprinkle with feta cheese and contemporary basil, if desired. Bake for approximately 20 minutes or till fish is absolutely cooked.
HEALTH BENEFITS OF EATING WHITEFISH
Let me preface this through saying that I realize wild-caught fish would possibly now not all the time be handy depending at the position you live. Fortunately, I stay in a region the position sustainably sourced seafood is simple to locate. If you can’t notice this certain fish, any white fish will do.
Download your personal SEAFOOD WATCH GUIDE that may assist you notice sustainable fish and seafood anyplace you stay or travel.
Low in fats when in contrast to different animal sources of protein.
Protein (and plenty of it!)
Magnesium- huge for bones and for muscles
High ranges of Pantothenic acid which is believed to assist with depression and anxiety.
Vitamin A, Choline, Selenium
YOU MAY ALSO ENJOY THESE OTHER FISH RECIPES,
Easy 30 Minute Shrimp and Fish Stew
Pineapple Coconut Thai Fish Curry
Cioppino (Seafood Stew) with Mashed Potatoes
WHAT IS THE MEDITERRANEAN DIET?
I’ve heard of The Mediterranean, but The Mediterranean Diet? Yes, it’s a factor and whereas I am now not right the following to inspire or assist a food regimen of any form except advised through a well-qualified doctor, I concept I would provide you the facts, since, well, I’m serving Mediterranean Baked Fish.
The Mediterranean Diet is one that follows comparable consuming conduct to these in Greece, Southern Italy, and Spain within the 1940s and 1950s.
In the Mediterranean Diet of us often person greater quantities of olive oil, fruits, vegetables, legumes, unrefined cereals, and fish, and slight intake of dairy merchandise (cheese and yogurt) and wine.
Foods now not often eaten contain non-fish protein sources, eggs, processed foods, and sugar.
Health Benefits are believed to contain issues comparable to a decreased danger of coronary heart disease, cancer, and variety 2 diabetes.
I don’t know, do you assume you would do it? I mean, it almost encourages you to drink wine. But no eggs? I don’t know if I would do that.
If you attempt cooking this Mediterranean Baked Fish with Artichokes and Olives Recipe, please depart me a remark and permit me know! I all the time love to pay attention your thoughts.
For extra seafood recipes test out,
Honey Soy Salmon
Drunken Clams with Italian Sausage and Polenta
Salmon Crab Cakes
Hot Crab Artichoke Dip Recipe
For extra Mediterranean recipes test out,
Mediterranean Grilled Turkey Burgers
Easy Chopped Mediterranean Salad
Canned Artichoke Hearts with Parmesan Breadcrumb Topping
20 Minute Chicken Gyro Recipe with Tzatziki
Greek Lemon and Chicken Soup with Couscous and Artichokes
Tzatziki Sauce Recipe (How to Make Tzatziki)
Mediterranean Baked Fish with Artichokes and Olives
Mediterranean Baked Fish with Artichokes and Olives is an easy, fast, and particularly wholesome dinner proper for any nighttime time of the week.
1.5 tablespoons olive oil
1/2 yellow onion – chopped or 2 big shallots, chopped
6 cloves garlic
28 oz chopped tomatoes – NULL 14 ounce cans , liquid drained
1/4 cup contemporary chopped basil – packed
salt + pepper
16 oz White fish – I used cod fillets, four fillets
1/2 cup feta cheese – crumbled
15 oz artichoke hearts – liquid drained
2 Roma tomatoes – roughly chopped
4 ounces kalamata olives
2 tablespoons capers
1 lemon – sliced
additional feta cheese, basil, and capers – for serving
Preheat oven to 375 levels F.
In a big oven-safe skillet, warmth olive oil over medium warmth (if you don’t have an oven secure skillet, it is ok. You will just have to make use of NULL dishes). Once warm, upload onion (or shallots) and garlic and sauté till fragrant, approximately 1-2 minutes. Add chopped tomatoes, basil, salt and pepper and blend well. Bring to only a boil and take away from heat.
In the comparable (oven-safe) skillet, position fish on best of the contemporary basil tomato sauce. Sprinkle with feta cheese.
Gently position artichokes and chopped Roma tomatoes within the tomato sauce between the fish fillets, and position thin slices of lemon on best of the fish. Add the tired olives and capers on best of the fish and tomatoes.
Place skillet within the middle of your preheated oven and bake for approximately 15-25 minutes, or till fish flakes just with a fork (the time will differ depending at the measurement and thickness of your fish).
Garnish with contemporary basil and feta cheese and serve with a part of contemporary bread, couscous or quinoa.
**There are NULL tools of creating this recipe.
Bake the fish within the comparable oven-safe skillet which you simply ready the tomato sauce. The classes on this recipe card reflect that cooking method.
Bake the fish in a separate (casserole) baking dish. This cooking technique is meditated within the pictures. The only difference right the following is that you’ll have to move the sauce from the skillet to the baking dish.
The recipe was doubled for the pictures shown. I suggest a smaller 9×9-inch baking dish
Mediterranean Baked Fish with Artichokes and Olives
Amount Per Serving
Calories 417 Calories from Fat 225
% Daily Value*
Saturated Fat 5g25%
Vitamin A 1565IU31%
Vitamin C 57.8mg70%