Mediterranean Fish

Mediterranean Fish

Flaky, properly cooked fish served on top of braised vegetables with lemony and garlicy pan juices.

The Mediterranean diet has been regarded as one of the healthiest diets for a long time. But besides being healthy, it’s so extremely delicious! And this fish dish is a great example of that.

DifficultyBeginner

Yields4 Servings

 2 to 4 fish fillets
 1 - 2 zucchini, chopped into thick slices
 1 yellow onion, roughly chopped
 1 - 3 tomatoes, cut into wedges
 olive oil, to taste
 salt to taste
 pepper to taste
 Optional garnishes: parsley, capers, olives, lemon wedges, artichokes
Optional Mustard Vinaigrette for drizzling the fish:
 1 clove garlic, minced
 1 tbsp lemon juice
 1 tbsp Dijon mustard
 2 tbsp olive oil
 kosher salt and pepper to taste

1

Preheat the oven to 425.

2

Toss veggies in olive oil and season with salt and pepper. Place in a casserole dish. Bake in preheated oven for about 20 minutes until tender.

3

Place the fish on top of the veggies, season with salt and pepper and drizzle with olive oil. Continue baking for another 10-15 minutes until the fish is cooked through - it will reach the internal temperature of 145, be flaky and you will have no resistance if you insert a fork into the flesh - if you get resistance - continue cooking longer.

4

Now, get creative and toss your fish bake with the Mediterranean staples of choice:

capers, artichokes, parsley, lemon slices, olives, etc.

5

I like to drizzle the fish bake with mustardy vinaigrette. Simply combine all the vinaigrette ingredients, whisk until emulsified and drizzle over the fish.

Ingredients

 2 to 4 fish fillets
 1 - 2 zucchini, chopped into thick slices
 1 yellow onion, roughly chopped
 1 - 3 tomatoes, cut into wedges
 olive oil, to taste
 salt to taste
 pepper to taste
 Optional garnishes: parsley, capers, olives, lemon wedges, artichokes
Optional Mustard Vinaigrette for drizzling the fish:
 1 clove garlic, minced
 1 tbsp lemon juice
 1 tbsp Dijon mustard
 2 tbsp olive oil
 kosher salt and pepper to taste

Directions

1

Preheat the oven to 425.

2

Toss veggies in olive oil and season with salt and pepper. Place in a casserole dish. Bake in preheated oven for about 20 minutes until tender.

3

Place the fish on top of the veggies, season with salt and pepper and drizzle with olive oil. Continue baking for another 10-15 minutes until the fish is cooked through - it will reach the internal temperature of 145, be flaky and you will have no resistance if you insert a fork into the flesh - if you get resistance - continue cooking longer.

4

Now, get creative and toss your fish bake with the Mediterranean staples of choice:

capers, artichokes, parsley, lemon slices, olives, etc.

5

I like to drizzle the fish bake with mustardy vinaigrette. Simply combine all the vinaigrette ingredients, whisk until emulsified and drizzle over the fish.

Mediterranean Fish

Make it Low Carb/Keto/Paleo: use Paleo-approved mustard, go lighter on the vegetables to fit your personal daily Keto macros.

Happens to be Dairy-Free.

Happens to be Gluten-Free: as with all gluten-free recipes, ensure all your ingredients are gluten free and not cross-contaminated; this includes your mustard.

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