This is a baked white fish dish with the wonderful flavors of the Mediterranean and Greece. I used cod, and that’s what I’m recommending here, but other firm white fish will work, like halibut or sea bass. Mediterranean Baked Fish is a fairly easy and super flavorful way to make white fish for dinner.
While I have a favorite Greek white fish recipe I love, this is totally different ~ the cod is baked with tomatoes and onions, a hint of cinnamon, and Kalamata olives and feta cheese. I tossed in some green beans and the most delicious one-pan baked cod dinner was happening. Oh, and it’s pretty darn healthy, too!
I used Pacific wild-caught cod which was frozen, and I thawed it before I made this dish. Works for me, fresh or frozen, it’s really what is available and what you can find.
I made this on a recent Friday night and served it with some orzo to sop up the yummy tomato and onion sauce. Mediterranean Baked Fish is such any easy and healthy way to make fish for dinner. You’ll love the flavor the briny olives and salty feta add, and that little bit of cinnamon? ~ perfect.
Baked white fish with Mediterranean flavors ~ healthy and delicious.
- 3 - 4 pieces cod or other firm white fish, about 1½ - 2 pounds
- Kosher salt and freshly ground pepper
- Juice of one lemon
- 2 tablespoons olive oil
- 1 large onion, sliced
- 2 large garlic cloves, finely chopped
- 1 28- ounce can chopped tomatoes and juices
- 1 teaspoon paprika
- ⅛ teaspoon sugar
- ⅛ teaspoon cinnamon
- Pinch crushed red pepper
- 1 tablespoon tomato paste, dissolved in ¼ cup water
- ½ cup dry white wine
- ¼ cup chopped parsley
- 1 tablespoon fresh oregano, finely chopped
- ⅓ cup Kalamata olives, roughly chopped
- 2 handfuls haricot verts, thin French green beans (I used frozen)
- 2 - 3 tablespoons crumbled feta cheese
- Cooked orzo pasta, for serving
Pat fish dry and season with salt and pepper. Drizzle a little olive oil in the bottom of a large baking dish and place fish in one layer. Pour lemon juice over fish and refrigerate while preparing the tomato and onion sauce.
Preheat oven to 375º. Heat 2 tablespoons olive oil in a large heavy skillet. Add sliced onions and cook, stirring frequently, until softened and lightly browned, about 8 - 10 minutes. Season with a generous pinch of salt and add garlic, cook about 30 seconds until fragrant.
Stir in chopped tomatoes and their juices, paprika, sugar, cinnamon, tomato paste mixture, wine, half the parsley and crushed red pepper. Season with some more salt. Bring to a boil and then reduce to a steady simmer and cook about 15 minutes, stirring occasionally, until reduced somewhat and fragrant. Taste for salt, and add some cracked pepper.
Pour tomato and onion mixture evenly over the fish. Sprinkle with remaining parsley and oregano. Evenly top with Kalamata olives and green beans. Bake in center of oven for 20 minutes, basting every 10 minutes if fish isn't completely submerged. After 20 minutes, scatter crumbled feta over the top, return to oven and bake another 10 minutes.
Remove from oven and serve fish over some orzo, topped with plenty of the tomato and onion sauce and green beans. Enjoy.
*Adapted from Martha Rose Shulman, NY Times