Mediterranean Baked Fish

Ingredients

  • olive oil (3 tablespoons)
  • onion (0.5 cup)
  • garlic (4 cloves)
  • cherry tomatoes (1.5 cups)
  • white wine (0.5 cup)
  • salt (0 )
  • black pepper (0 )
  • Italian herb seasoning (1.5 teaspoons)
  • crushed red pepper flakes (0.5 teaspoon)
  • Castelvetrano olives (0.25 cup)
  • fresh spinach (1 cup)
  • heavy cream (0.5 cup)
  • fish fillets (1.5 pounds)
  • cooked rice or pasta (0 )
  • fresh parsley (0 )

Instructions

  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. Heat 2 tablespoons olive oil in an oven-safe nonstick skillet over medium heat. When oil shimmers, add onions and cook, stirring frequently, until translucent, about 3 to 4 minutes. Stir in garlic and cook for about 30 seconds.
  3. Add cherry tomatoes and wine, seasoning with salt and pepper. Add 1 teaspoon Italian seasoning and red pepper flakes. Toss to combine and cook for about 1 minute. Remove from heat and stir in olives, spinach, and cream.
  4. Nestle fish fillets into the vegetable mixture, sprinkle each fillet with salt and pepper, and drizzle remaining olive oil over the dish. Brush the olive oil to cover the surface of each fillet and sprinkle with remaining 1/2 teaspoon Italian seasoning.
  5. Bake in the preheated oven until fish flakes easily with a fork, about 20 to 25 minutes. An instant-read thermometer inserted near the center should read 145 degrees F (63 degrees C).
  6. Serve hot with rice or pasta and garnish with fresh parsley.

Nutrition

(*Nutrition data is approximate and may vary depending on the brand and type of ingredients used.)

  • kcal: 440
  • fat: 24 g
  • sats: 9 g
  • carbs: 9 g
  • fibre: 2 g
  • protein: 43 g
  • salt: 0 g