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Baked Mediterranean Fish

Prep Time 20 minutes
Cook Time 30 minutes
Servings 2
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

Calories: 802kcal | Carbohydrates: 83g | Protein: 43g | Fat: 26g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.3g | Cholesterol: 85mg | Sodium: 1132mg | Potassium: 1737mg | Fiber: 15g | Sugar: 18g | Vitamin A: 4753IU | Vitamin C: 83mg | Calcium: 345mg | Iron: 10mg