Baked Fish Dish (Print Version)
# Ingredients:
→ Fish
01 -
1.5 lbs of fillets from white fish (like tilapia, cod, or halibut)
→ Aromatics
02 -
1 red bell pepper, sliced thin
03 -
3 garlic cloves, finely chopped
04 -
1 medium red onion, sliced
05 -
1 yellow bell pepper, sliced thin
06 -
1/3 cup Kalamata olives, cut into halves
07 -
1 cup of cherry tomatoes, sliced in half
08 -
1 tablespoon capers (use only if you like the taste)
→ Seasonings
09 -
1 teaspoon dried oregano leaves
10 -
Zest from a lemon
11 -
Juice from one lemon
12 -
1/2 teaspoon of paprika
13 -
Salt and pepper, adjust to your liking
14 -
2 tablespoons olive oil
→ Garnish
15 -
A handful of chopped parsley
16 -
Lemon wedges for the side
# Instructions:
01 -
Set your oven to 400°F (200°C). Take a baking dish and lightly coat it with olive oil so your food won't stick and it adds flavor too.
02 -
Toss the onions, garlic, bell peppers, tomatoes, olives, and capers in a mixing bowl. Drizzle olive oil over everything and sprinkle with paprika, oregano, salt, and pepper. Stir it all up so the veggies are coated evenly.
03 -
Spread out the veggie mix in the oiled baking dish. Lay the fish fillets on top with the skin side touching the veggies, if there's skin.
04 -
Squeeze lemon juice over the fish and sprinkle the zest across it. Add a pinch of salt, a grind of pepper, and a sprinkle of oregano on top for flavor.
05 -
Bake the dish without covering it for about 20-25 minutes. The fish is ready when it’s flaky and opaque, and the veggies should look soft with slight browning around the edges.
06 -
Once out of the oven, sprinkle fresh parsley on top. Serve hot with lemon wedges. This goes great with rice, roasted potatoes, or warm bread.
# Notes:
01 -
This meal is naturally gluten- and dairy-free. Mix it up with whatever seasonal vegetables you’ve got. For something more filling, serve it on quinoa or couscous.