Mediterranean Baked Fish

Since becoming a mom of now two little boys, I’m finding that I need faster, simple, kid-friendly, flavourful meals that I can get on the table in a hurry. I developed this recipe because it can be prepped ahead of time (even the night before or whenever you have some spare time in your day) which is a huge time saver when it comes to dinner time. The prep work and the roasting of the tomato and onion mixture can be done well before dinner so all you have to do is cook the fish. Fish is an easy protein for young children to eat because the flesh is so tender and whitefish is really mild, so its a great variety to add into your rotation. All that’s left for you to do is cook a side dish and we really like potatoes, rice, or pasta to pair with this meal.

When I make potatoes for this dish, I often roast them in the oven with oil, vinegar, garlic, rosemary, salt and pepper. Pasta and rice can be kept super simple. Plain buttered noodles or steamed rice pairs well with this flavourful dish.

MEDKTERRANEAN BAKED FISH

Author: Andrea Carpenter, RD

Recipe Type: Entree

Serving: 2-3

INGREDIENTS:

  • 14-16 ounces white fish (haddack, halibut, cod)

  • 1 pint cherry tomatoes (whole) or 3 roma tomatoes (roughly chopped)

  • 1 red onion, thinly sliced

  • 2-3 cloves garlic, minced

  • 2-3 tablespoons olive oil

  • 1 teaspoon dried oregano

  • salt and pepper, to taste

DIRECTIONS:

  1. Remove fish from packaging and allow to air dry in the fridge, for about 4-6 hours, on paper towel, leaving it uncovered. This will help to remove excess moisture from the fish which is especially important if using frozen fish.

  2. Preheat oven to 400 degrees.

  3. Layer tomatoes, onion, and garlic in a baking dish. Add oregano, salt, pepper, and drizzle with olive oil. Mix everything to combine and then bake in oven for 30-40 minutes. Tomatoes will blister and soften.

  4. Reduce oven temperature to 350 degrees.

  5. Place fish on the tomato and onion mixture, allowing some of the mixture to sit around the fish. Add another drizzle of olive oil and salt and pepper to the flesh of the fish.

  6. Bake fish for 15-20 minutes for haddock, 30-35 minutes for a thicker fish like cod and halibut, and once the internal temperature of the fish reads 145 degrees.

  7. Spoon the fish and tomato and onion mixture onto a plate and serve with rice, potatoes, or pasta.