Easy Mediterranean Fish Recipe

If you’re craving a flavorful, easy-to-make fish dish, this Easy Mediterranean Fish recipe is perfect for you. Bursting with Mediterranean flavors like kalamata olives, capers, and Greek seasoning, this dish brings together the goodness of fresh ingredients in a simple, fuss-free way.

Quick Benefits

This dish is a quick and easy meal option, with just 15 minutes of prep time and 30 to 40 minutes of cook time. It’s an ideal choice for busy weeknights or when you’re craving something light but full of flavor. Not only is it delicious, but it’s also packed with healthy fats from olive oil and fish, making it a nutritious meal for your family.

Essential Ingredients

Here’s a breakdown of the essential ingredients for this Mediterranean fish recipe:

• 4 (6 ounce) fillets halibut: A mild, firm white fish that flaked easily when cooked.
• 1 tablespoon Greek seasoning (such as Cavender’s®): Adds a burst of Mediterranean flavors.
• 1 large tomato, chopped: Adds a fresh, juicy element.
• 1 onion, chopped: For a savory, slightly sweet flavor.
• 1 (5 ounce) jar pitted kalamata olives: Gives the dish a briny, Mediterranean flavor.
• ¼ cup capers: Adds a tangy, salty bite.
• ¼ cup olive oil: A healthy fat that helps to bake the fish and bring everything together.
• 1 tablespoon lemon juice: Adds a touch of acidity to balance out the flavors.
• Salt and pepper: To taste, to season the fish and the mixture.

Preparation Steps

1. Preheat the oven to 350°F (175°C).
2. Prepare the fish: Place halibut fillets on a large sheet of aluminum foil. Season the fish generously with Greek seasoning.
3. Prepare the topping: In a bowl, combine chopped tomato, onion, kalamata olives, capers, olive oil, lemon juice, salt, and pepper.
4. Assemble the packet: Spoon the tomato mixture over the fillets. Carefully seal all the edges of the foil to form a packet.
5. Bake: Place the foil packet on a baking sheet and bake for 30 to 40 minutes or until the fish flakes easily with a fork.

Health Benefits

This dish is a great source of lean protein, thanks to the halibut fillets, and provides a variety of essential nutrients. Halibut is rich in omega-3 fatty acids, which promote heart health, and it’s also a good source of vitamins such as B12 and D. The olive oil in the recipe provides healthy monounsaturated fats that support cholesterol levels, while the capers, olives, and tomatoes contribute to antioxidants and essential minerals, such as calcium and iron.

Serving Suggestions

This Mediterranean fish is fantastic served on its own or alongside a variety of side dishes. Here are a few ideas to complement the flavors of the fish:

• Serve with a side of couscous or quinoa for a light and nutritious grain option.
• Pair it with a simple green salad to add freshness and crunch.
• You could also serve it with roasted vegetables, such as zucchini, bell peppers, or eggplant, to keep with the Mediterranean theme.

Creative Variations

If you’re feeling adventurous, here are a few variations to try:

• Add a spicy kick: Sprinkle some cayenne pepper or chili flakes over the fish before adding the tomato mixture for a spicy version.
• Use different fish: Halibut works great, but you can substitute it with other white fish like cod or tilapia.
• Experiment with vegetables: Add some sliced bell peppers, artichoke hearts, or roasted garlic to the tomato mixture for a twist.
• Try a different seasoning: If you don’t have Greek seasoning on hand, feel free to use a mix of dried oregano, thyme, rosemary, and garlic powder.

Storage Tips

If you have leftovers, store them properly to enjoy them later:

• Refrigeration: Keep any leftover fish in an airtight container in the fridge for up to 2 days.
• Freezing: If you want to freeze the fish, wrap it tightly in plastic wrap or foil and place it in a freezer-safe bag. It can be frozen for up to 2 months. When ready to eat, defrost in the fridge overnight and reheat in the oven.

Pro Tips

• Don’t overcook: Halibut is a delicate fish that can become dry if overcooked. Check it around 30 minutes for flakiness, and don’t hesitate to take it out early if it’s done.
• Use fresh ingredients: Fresh tomatoes, onions, and olives really elevate the flavors of the dish, so try to avoid canned versions if possible.
• Make it ahead: You can prep the foil packets in advance and store them in the fridge for up to 24 hours. Simply pop them in the oven when you’re ready to cook.

Frequently Asked Questions

Can I use frozen halibut for this recipe? Yes! If using frozen halibut, just be sure to thaw it completely before cooking.

Can I substitute the halibut with another fish? Yes, other mild white fish like cod, tilapia, or sole would work well in this recipe.

Is this recipe gluten-free? Yes, this Easy Mediterranean Fish recipe is naturally gluten-free, making it a great choice for those with dietary restrictions.

Can I make this recipe on the grill? Yes! You can also grill the fish in a foil packet. Preheat your grill to medium heat, and cook the packet for 10-15 minutes, depending on the thickness of the fish.

Enjoy this easy, flavorful Mediterranean-inspired dish that’s sure to be a hit at your next family meal!

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