Mediterranean Baked Fish

5 from 2 votes

Mediterranean baked fish, cod baked in tomatoes and onions, with green beans, olives and feta. Simple, tasty and healthy.

Prep Time10

Cook Time1

Total Time1 10

Course: Main Course

Cuisine: Mediterranean

Servings: servings

Calories: 232kcal

Author: Kelly Wildenhaus

Ingredients

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

Instructions

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.

Notes

I like to use fresh cod fillets, but I’ve also used Pacific wild-caught cod which was frozen, and then 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.

Nutrition