Mediterranean Baked Fish

3.0
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2 Reviews
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This Mediterranean baked fish brings more fish to your diet in a satisfying, tasty way, with fish filets baked in a wonderful Mediterranean combination of tomatoes, olives, spinach, wine, and cream. Prepare some fettuccine, rice, or orzo while the fish bakes to serve alongside.

By Brenda Venable
Published on October 26, 2024
cast iron skillet with baked fish with tomatoes, spinach and olives on red tablecloth
Prep Time:
20 mins
Cook Time:
25 mins
Total Time:
45 mins
Servings:
4
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Ingredients

Original recipe (1X) yields 4 servings

  • 3 tablespoons olive oil, divided

  • 1/2 cup chopped onion

  • 4 cloves garlic, minced

  • 1 1/2 cups cherry tomatoes, halved

  • 1/2 cup dry white wine

  • salt and freshly ground black pepper to taste

  • 1 1/2 teaspoons dried Italian herb seasoning, divided 

  • 1/2 teaspoon crushed red pepper flakes, or to taste

  • 1/4 cup pitted and sliced Castelvetrano olives

  • 1 cup chopped fresh spinach

  • 1/2 cup heavy cream

  • 1 1/2 pounds fish fillets, about 1/2-inch thick, patted dry (see note)

  • cooked rice or pasta (optional)

  • fresh parsley for garnish (optional)

Directions

  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 onions are translucent, 3 to 4 minutes. Stir in garlic, and cook, stirring, about 30 seconds.

  3. Add cherry tomatoes and wine, and season with salt and pepper. Add 1 teaspoon Italian seasoning and red pepper flakes. Toss to combine, and cook about 1 minute. Remove from heat and stir in sliced olives, chopped spinach, and cream.

  4. Nestle fillets into vegetable mixture, sprinkle each fillet with salt and pepper, and drizzle remaining olive oil over the entire dish. Brush the olive oil to cover the surface of each fillet. Sprinkle with remaining 1/2 teaspoon Italian seasoning.

  5. Bake in the preheated oven until fish flakes easily with a fork, 20 to 25 minutes. An instant-read thermometer inserted near the center should read 145 degrees F (63 degrees C).

  6. Serve with hot, cooked pasta or rice, and garnish with fresh parsley.

    Cook’s Note

    Any mild, firm-fleshed white fish will do, such as cod, haddock, snapper or tilapia. Fillets thicker than 1/2-inch may require more baking time.

Nutrition Facts (per serving)

440 Calories
24g Fat
9g Carbs
43g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 440
% Daily Value *
Total Fat 24g 30%
Saturated Fat 9g 44%
Cholesterol 194mg 65%
Sodium 348mg 15%
Total Carbohydrate 9g 3%
Dietary Fiber 2g 6%
Total Sugars 4g
Protein 43g 85%
Vitamin C 14mg 15%
Calcium 92mg 7%
Iron 4mg 20%
Potassium 1203mg 26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.