Name: Baked Mediterranean Fish
Prep time: 20 min
Cook time: 30 min
Ingredients: 7 oz Chickpeas (rinsed and drained); 3/4 cup Cucumber (chopped); 1/4 cup Red bell pepper (chopped); 1/4 cup Green bell pepper (chopped); 1/4 cup Red onion (chopped); 2 TBSP Kalamata olives (chopped); 2 TBSP Feta cheese ((crumbled or cut into cubes)); 2 TBSP Fresh parsley (chopped); 1.5 tsp Extra-virgin olive oil; 1.5 tsp Red wine vinegar; 3/4 tsp Lemon juice; 1 clove Garlic (minced); 1/4 tsp Dried oregano; 8 oz Cod filet; 1.5 tsp Extra-virgin olive oil; 1/4 cup Onion (sliced thin); 2 cloves Garlic (diced); 1/4 tsp Dried oregano; 1/4 tsp Dried thyme; 1/8 tsp Red pepper flakes; 14 oz Canned diced tomato (San Marzano is best); 2 cups Baby spinach; 2 TBSP Black olives (pitted and halved); 1 TBSP Capers (drained (optional)); 1 TBSP Fresh parsley (chopped); 6 slices Crusty bread; 4 TBSP Extra-virgin olive oil; Salt; Black pepper; 8 oz Chardonnay wine (chilled if preferred)

Baked Mediterranean Fish

5 from 1 vote

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Prep Time: 20

Cook Time: 30

Servings:

Calories: 802kcal

Ingredients

Salad

7 oz Chickpeas rinsed and drained
3/4 cup Cucumber chopped
1/4 cup Red bell pepper chopped
1/4 cup Green bell pepper chopped
1/4 cup Red onion chopped
2 TBSP Kalamata olives chopped
2 TBSP Feta cheese (crumbled or cut into cubes)
2 TBSP Fresh parsley chopped
1.5 tsp Extra-virgin olive oil
1.5 tsp Red wine vinegar
3/4 tsp Lemon juice
1 clove Garlic minced
1/4 tsp Dried oregano

Fish

8 oz Cod filet
1.5 tsp Extra-virgin olive oil
1/4 cup Onion sliced thin
2 cloves Garlic diced
1/4 tsp Dried oregano
1/4 tsp Dried thyme
1/8 tsp Red pepper flakes
14 oz Canned diced tomato San Marzano is best
2 cups Baby spinach
2 TBSP Black olives pitted and halved
1 TBSP Capers drained (optional)
1 TBSP Fresh parsley chopped

Bread and Oil

6 slices Crusty bread
4 TBSP Extra-virgin olive oil

Seasoning

Salt
Black pepper

Wine

8 oz Chardonnay wine chilled if preferred

US Customary - Metric

Instructions

Prep the ingredients per the instructions above.
In a large bowl, toss together the chickpeas, cucumber, bell pepper, red onion, olives, feta, and parsley.
Whisk together the olive oil, red wine vinegar, lemon juice, garlic, and oregano. Let sit for 5-10 minutes. (This will mellow out the raw garlic flavor.)
Drizzle the dressing over the salad and toss it together. If possible, let sit for 15-20 minutes in the fridge before serving.
Preheat the oven to 400℉ (204℃). Pat the fish dry with paper towels. Season well on both sides with salt and pepper.
Heat the olive oil over medium-high heat in a large, heavy skillet. Add the onion and cook for 4-5 minutes until beginning to soften. Add the garlic, oregano, thyme, and red pepper flakes. Cook for 30-60 seconds until fragrant.
Add the diced tomatoes. Stir and bring to a simmer. Reduce heat to medium-low. Cook for 10-15 minutes to deepen the flavors.
Stir in the spinach, black olives, and capers. Taste and season as needed.
Nestle the fish into the tomato sauce. Do not cover the fish with the sauce. Place in the oven covered and cook for 8-12 minutes until the fish is flaky and cooked through.
Pour the oil onto a plate and season with salt and pepper. Serve with sliced bread for dipping.
Serve the fish and garnish with parsley. Serve with salad, bread, and wine.

Nutrition