Description
This Mediterranean Baked Fish recipe features perfectly seasoned fish fillets seared to a charred finish and then oven-baked with a flavorful tomato and olive mixture. The dish brings together bold spices, fresh herbs, and buttery richness for a healthy, vibrant meal inspired by Mediterranean flavors. Ready in just over 20 minutes, it’s an easy yet elegant dinner option.
Ingredients
Scale
To Season the Fish
- 1 Fish Fillet (about 6-8 ounces)
- 1 teaspoon Paprika
- 1 teaspoon Italian seasoning
- 1 teaspoon Cajun seasoning (Old Bay or Creole seasoning can be used)
- ½ teaspoon Chili flakes
- 1 teaspoon Fish seasoning (optional)
- ½ teaspoon Salt
- ½ teaspoon Black pepper
- 3 tablespoons Cooking oil
For the Tomatoes and Olives
- 2 cups Cherry tomatoes
- ¼ cup Olives (pitted, preferably Kalamata or black olives)
- 2 sprigs Parsley, fresh
- 2 sprigs Thyme, fresh
- 3 Garlic cloves, minced or diced
- ½ teaspoon of the reserved mixed seasoning from fish seasoning mix
- 2 tablespoons Water
- 3 tablespoons Salted butter
- Pinch of Salt and Pepper
Instructions
- Preheat the Oven: Preheat your oven to 400℉ (200℃) to prepare for baking the fish and tomato mixture after searing.
- Prepare Fish Seasoning: In a small bowl, combine paprika, Italian seasoning, Cajun seasoning, chili flakes, fish seasoning (if using), salt, and black pepper. Save 1 teaspoon of this seasoning mixture for the tomatoes and olives.
- Season the Fish: Rub both sides of the fish fillet thoroughly with the prepared seasoning mix ensuring the fish is well-coated.
- Sear the Fish: Heat the cooking oil in a skillet or oven-safe pan over medium heat. Sear the fish fillet for 1 minute on each side until it develops a charred look but is not fully cooked inside. Remove the fish and set aside.
- Sauté Tomato Mixture: In the same pan on medium heat, add cherry tomatoes, olives, parsley, thyme, garlic, the reserved 1 teaspoon seasoning mix, and water. Stir continuously and cook for about 3 minutes until the tomatoes start softening.
- Combine and Add Butter: Place the seared fish in the middle of the pan on top of the tomato mixture. Dot the fish with salted butter.
- Bake in Oven: Transfer the pan to the preheated oven (ensure the pan is oven-safe; otherwise, transfer contents to a baking dish). Bake at 400℉ for 10 minutes or until the fish is cooked through and flakes easily with a fork.
- Serve: Remove from oven and serve immediately. Pair with your choice of sides such as rice, couscous, or a fresh green salad for a complete meal.
Notes
- Ensure your pan is oven-safe when transferring it directly from stovetop to oven to avoid damage or accidents.
- You can substitute fish fillet with any firm white fish like cod, haddock, or sea bass.
- Adjust chili flakes to your preferred spice level or omit if you want a milder dish.
- Fresh herbs are preferred for best flavor but dried herbs can be used if fresh are not available.
- Leftover seasoning mix can be stored in an airtight container for future use.
