Mediterranean
Mediterranean Baked Fish
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
- 4 white fish fillets (cod or tilapia)
- 1/4 cup olive oil
- 1 onion
- 4 garlic cloves
- 4 tomatoes
- 1/2 cup kalamata olives
- 2 tbsp capers
- 1 lemon
- 1/4 cup chopped parsley
- 1 tsp dried oregano
- 3/4 tsp salt
How to cook it
- Heat the oven to 400F.
- Warm 2 tbsp olive oil in an ovenproof skillet and soften the onion and garlic, about 5 minutes.
- Add the chopped tomatoes, olives, capers, and oregano and simmer until saucy, about 10 minutes.
- Nestle the fish fillets into the sauce, season them with salt, and spoon some sauce over the top.
- Drizzle with the remaining olive oil and bake until the fish flakes easily, about 15 minutes.
- Finish with lemon juice and parsley and serve.
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
Bands, not numbers. Dinejot does not weigh anybody's food, so it says light, moderate or hearty and stops there. This dish was read and set by hand.
- Calorie band
- Moderate
- Protein
- High
- Protein quality
- Complete
- Food groups it covers
- Meat or fish and Vegetables
- How this was set
- Hand audited
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.
More to cook
Cooked from the same things
Other dishes built on fish, tomato, and olive.
From the same kitchens
More cooking from the United States.
Does the same job on the plate
Swap any of these in when you want a meal the same shape.
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.