Baked fish with tomatoes and olives is not only delicious but also very nutritious and easy to make. This dish carries the Mediterranean flavors with tender white fish, sweet tomatoes, and savory olives, combined with fresh herbs. It’s a great option for dinner or special occasions. Let’s explore how to make this amazing baked fish dish!
Ingredients:
- 4 fish fillets (cod, salmon, or basa are great choices)
- 200g cherry tomatoes (a mix of red and yellow for a more colorful look)
- 100g green olives and black olives
- 2 cloves of garlic, minced
- 1 tsp dried basil or fresh basil leaves
- 1 tsp thyme leaves (or oregano)
- 1/4 cup extra virgin olive oil
- 1 lemon (juice)
- Salt and pepper
- Fresh cilantro or herbs for garnish
Instructions:
- Prepare the Ingredients:
- Wash the fish fillets and pat them dry with paper towels.
- Slice the cherry tomatoes in half or leave them whole if they are small.
- Wash the olives and cut them in half.
- Mince the garlic and chop the basil and thyme leaves if using fresh herbs.
- Marinate the Fish:
- Place the fish fillets in a large bowl. Squeeze the juice of one lemon over the fish, adding salt and pepper to taste.
- Drizzle some olive oil over the fish and rub it in with your hands to ensure the fish absorbs the flavors. Let the fish marinate for about 15-20 minutes to infuse the spices.
- Make the Tomato and Olive Sauce:
- In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant.
- Add the cherry tomatoes and olives into the pan, stirring for 3-4 minutes until the tomatoes soften and release their juices.
- Sprinkle in the basil and thyme, along with a pinch of salt and pepper, and stir to combine. Let it simmer for another 5 minutes, allowing the flavors to meld.
- Bake the Fish:
- Place the marinated fish fillets on a baking tray and pour the tomato and olive sauce over the top.
- Bake in a preheated oven at 180°C (350°F) for about 15-20 minutes, depending on the thickness of the fish. The fish is done when it flakes easily with a fork.
- Finish and Serve:
- Remove the fish from the oven and sprinkle some fresh cilantro or herbs on top for garnish.
- This dish can be served with white rice, toasted bread, or mashed potatoes on the side.
Article: Baked Fish with Tomatoes and Olives – A Perfect Mediterranean Dish
Introduction to the Dish
Baked fish with tomatoes and olives is a perfect combination of simple, yet delightful ingredients that offer a burst of Mediterranean flavors. This dish features tender fish, juicy cherry tomatoes, and briny olives, all brought together with the fresh, aromatic herbs. It’s a dish that looks beautiful, tastes incredible, and is packed with health benefits. Whether you’re preparing a family dinner or hosting a romantic evening, this dish is sure to impress.
History and Origins of the Dish
Mediterranean cuisine has long been praised for its use of fresh, high-quality ingredients. Fish is a staple in Mediterranean diets, and the region’s cooking techniques, such as baking, grilling, and stewing, highlight the natural flavors of seafood. Tomatoes and olives are key elements of Mediterranean cooking, known not only for their vibrant flavors but also for their numerous health benefits.
Tomatoes are a rich source of vitamin C, lycopene, and antioxidants, while olives provide heart-healthy monounsaturated fats and various vitamins. When combined with fish, this dish creates a satisfying, balanced meal full of nutrients that support overall health.
How This Dish Captures the Hearts of Food Lovers
Baked fish with tomatoes and olives is a wonderful choice for those who want a delicious and healthy meal without much effort. The ingredients are easily accessible, and even those with little experience in the kitchen can create this dish successfully. Cod, salmon, or basa fillets all work wonderfully for this recipe, so you can choose the type of fish you prefer.
What makes this baked fish dish special is the way the ingredients come together. The fish is perfectly seasoned and tender, while the tomatoes become soft and juicy, creating a light yet flavorful sauce. The olives bring a briny richness to the dish, complementing the delicate fish and adding depth of flavor. The dish looks stunning, with its vibrant colors and fresh herbs on top.
Health Benefits of This Baked Fish Dish
Fish, especially white fish like cod or salmon, is an excellent source of high-quality protein that is easy to digest and great for heart health. Cherry tomatoes not only add a sweet, tangy flavor but are also packed with vitamins A, C, and lycopene, which are great for skin health and vision. Olives provide healthy fats that help reduce bad cholesterol and protect the heart. Fresh herbs like basil and thyme are known for their antibacterial, anti-inflammatory properties and aid digestion.
Furthermore, this dish is much lower in fat compared to deep-fried fish or other fried dishes. It’s a great option for those who want to enjoy a satisfying meal without worrying about excessive calories or unhealthy fats.
Conclusion
Baked fish with tomatoes and olives is not only a delicious dish but also a healthy and nutritious choice for anyone looking to enjoy Mediterranean flavors. With the combination of fresh fish, tomatoes, olives, and aromatic herbs, this dish offers a well-rounded meal that is both light and satisfying. It’s a perfect recipe to add to your dinner rotation, and the best part is that it’s so easy to prepare!