Mediterranean Baked Fish: A Flavorful 30-Minute Wonder

Mediterranean Baked Fish is a quick, flavorful dish, ideal for busy weeknights, using fresh ingredients and healthy options.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 178

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Haddock Can be replaced with cod or tilapia.
2 tablespoons Olive Oil Can substitute with avocado oil.
to taste Salt
to taste Pepper
1/4 teaspoon Chili Flakes Optional.

For the Vegetables

3 cloves Garlic Use fresh for best aroma.
2 cups Baby Tomatoes Can substitute with cherry tomatoes.
1 tablespoon Fresh Thyme Dried thyme can be used instead.

For the Toppings

1/2 cup Mezzetta Olives Green or black olives.
1/4 cup Mezzetta Sliced Jalapeños Can substitute with banana peppers.
2 tablespoons Mezzetta Capers Can be omitted if desired.

Equipment

oven
Baking Dish

Method

Cooking Steps

Preheat your oven to 450°F (232°C) and warm the baking dish with olive oil for about 5 minutes.
Season the haddock fillets with salt, pepper, and chili flakes, rubbing evenly.
Add sliced garlic and half of the thyme to the warm oil, then nestle the baby tomatoes and haddock in the mixture.
Scatter olives, jalapeños, and capers over the fish.
Lower the oven temperature to 375°F (190°C) and bake for 15-18 minutes.
Switch to broil mode for 2 minutes to achieve a charred finish.
Drizzle infused olive oil over the fish and serve with crusty bread or salad.

Nutrition

Serving: 1plateCalories: 178kcalCarbohydrates: 11gProtein: 20gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 800mgPotassium: 450mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 10mgCalcium: 30mgIron: 2mg

Notes

Ensure to use fresh ingredients for better flavor and always preheat the dish for optimal results.

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