Mediterranean-Style Baked Fish

This Mediterranean-style baked fish is a simple yet flavourful dish that highlights the natural freshness of fish with classic Mediterranean ingredients like ripe tomatoes, tangy lemon, and aromatic garlic. Perfect for a light, nutritious meal, this recipe brings a taste of the Mediterranean right to your table with minimal prep and a short baking time.

INGREDIENTS

1 kg white fish fillet (such as cod or haddock)
1/2 cup olive oil
1/2 lemon, juiced
3 garlic cloves, minced
1/2 teaspoon salt
2 ripe tomatoes, sliced into rings
1 medium onion, sliced into rings

METHOD

1. Preheat Oven:

Set your oven to 200°C (390°F) and allow it to preheat while you prepare the ingredients.

2. Prepare the Vegetables:

Rinse the tomatoes and peel the onion. Slice both into thin rings to create even layers in the baking dish.

3. Layer the Vegetables:

In a baking pan, place an even layer of tomato slices, followed by a layer of onion rings. These vegetables will add moisture and flavour to the fish as it bakes.

4. Place the Fish:

Pat your fish fillet dry with a paper towel to remove any excess moisture, then lay it directly on top of the tomato and onion layers.

5. Make the Marinade:

In a small cup, combine the olive oil, freshly squeezed lemon juice, minced garlic, and salt. Whisk or stir well to blend the flavours together.

6. Add the Marinade:

Pour the marinade evenly over the fish, ensuring the garlic and lemon coat the fillet well.

7. Bake:

Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the fish is fully cooked and flakes easily with a fork. Cooking time may vary depending on the thickness of your fish fillet.

8. Serve:

Enjoy your Mediterranean-style baked fish hot from the oven. Pair with your favourite side dishes, like a light green salad, roasted potatoes, or steamed vegetables, to complete the meal.

Tips for Success:

Fish Selection: Opt for a mild white fish like cod, haddock, or sea bass, as these varieties absorb the marinade flavours beautifully.

Optional Garnish: For added colour and flavour, garnish with fresh herbs like parsley or basil just before serving.

This recipe is ideal for a quick weeknight dinner or a relaxed weekend meal, offering bright flavours with minimal effort. Enjoy the simplicity and richness of this Mediterranean-inspired dish!