| Cook Time: | 15 min |
| Prep Time: | 15 min |
| Total Time: | 30 min |
3. Preheat the Oven: Set your oven to 450 degrees Fahrenheit to ensure it's ready for roasting.
4. Sauté the Onions: In a large nonstick skillet, heat the olive oil over medium-high heat. Add the thinly sliced onions and sauté until they turn lightly browned, approximately 5 minutes.
5. Infuse the Flavors: Add the wine and finely chopped garlic to the skillet. Allow the mixture to simmer for about 30 seconds, infusing the ingredients with a delightful aroma.
6. Tomato and Olive Fusion: Stir in the chopped tomatoes, olives, dried oregano, and grated orange zest. Season the mixture with salt and freshly ground black pepper to taste, creating a symphony of Mediterranean flavors.
7. Prepare the Fish: Place the thick-cut fish fillets in a single layer in a shallow baking dish. Season the fish with a sprinkle of salt and freshly ground black pepper.
8. Top with Tomato Mixture: Spoon the tomato and olive mixture generously over the fish fillets, ensuring they're evenly coated.
9. Bake to Perfection: Place the baking dish in the preheated oven and bake for approximately 15 minutes. Keep an eye on the fish, and when the fillets turn opaque in the center, they're perfectly roasted.
* 2 tsp. olive oil
* 1 large onion, thinly sliced
* 3 Tbsp. dry white or red wine
* 2 cloves garlic, finely chopped
* 1 14-oz. can whole tomatoes, drained and coarsely chopped
* 8 imported black olives, such as Kalamata, pitted and coarsely chopped
* 1/4 tsp. dried oregano
* 1/4 tsp. grated orange zest
* Salt and freshly ground black pepper to taste
* 1 lb. thick-cut, firm-fleshed fish fillets (cod, halibut, mahi-mahi, or monkfish), trimmed and cut into 4 portions
Nutritional Information
Here’s a breakdown of the nutritional value of your Mediterranean Roasted Fish:
- Calories: 166
- Fat: 9 g (monounsaturated)
- Cholesterol: 47 mg
- Protein: 21 g
- Sodium: 116 mg
FAQs About Mediterranean Roasted Fish
What types of fish are best for Mediterranean Roasted Fish?
Opt for thick-cut, firm-fleshed fish fillets like cod, halibut, mahi-mahi, or monkfish. These varieties hold up well during roasting and absorb the Mediterranean flavors beautifully.
Can I substitute fresh tomatoes for canned tomatoes?
Absolutely! While canned tomatoes offer convenience, you can use fresh tomatoes that are ripe and flavorful. Just ensure you coarsely chop them to blend seamlessly with the dish.
Is the orange zest essential for the recipe?
The grated orange zest adds a subtle citrusy note that enhances the flavor profile. You can omit it if you prefer, but it truly elevates the dish.
Can I customize the olives used in the recipe?
Certainly! The recipe suggests using imported black olives, such as Kalamata, for their distinct flavor. However, you can experiment with other varieties to suit your taste preferences.
How can I adjust the recipe for a larger serving?
Scale up the ingredients while maintaining the proportions. You can easily prepare this flavorful dish for a larger gathering.
What sides pair well with Mediterranean Roasted Fish?
Complement your roasted fish with sides like quinoa salad, roasted vegetables, or a fresh green salad drizzled with olive oil and lemon juice.
Conclusion
Mediterranean Roasted Fish is a culinary adventure that brings together the vibrant flavors of the Mediterranean region and the goodness of fresh fish. With a few simple ingredients and easy steps, you can create a satisfying and nourishing dish. Embrace the art of Mediterranean cooking and treat your taste buds to an unforgettable experience.
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