Mediterranean baked fish

I started this recipe with some fish I purchased at the Sacramento Natural Foods Coop. It was a Pacific Cod filet that was caught in the Pacific Northwest. The piece I chose was about 3/4 of a pound for the two of us, but a larger piece of fish would work just as well in this recipe. I checked the cod carefully for bones and pulled a few out using some needle nosed pliers.

I put a splash of olive oil and about 1/2 cup of white wine in the bottom of a rectangular ceramic baking dish.

I took 4 large tomatoes and chopped them up. I used about 4 cups of tomatoes for the 2 of us. There is no need to remove the tomato skin. I also chopped up a large onion.I picked a good sized handful of parsley and basil from the garden.

I removed the large basil stems and chopped these herbs up. Then I grabbed about 1/2 cup of pitted Kalamata olives.The olives were also chopped coarsely, and the herbs and olives were added to the tomato and onion mixture.

Finally I added about 3 Tablespoons of drained capers and a Tablespoon of olive oil and I mixed it all together..

I poured this vegetable mixture over the top of the fish, then placed it into a 350 degree oven.

After 25-30 minutes the fish should flake easily in the middle. That means it is done. Mine looked like this.

You could serve the fish just like that if you want a fast, simple fish meal. I decided to get fancier so I  mixed together about 1/2 cup of bread crumbs and 1/4 cup of crushed cornflake crumbs with 1 Tablespoon of olive oil and 1/4 cup of grated Pecorino Romano cheese.  You could use all bread crumbs, or all cornflake crumbs or even crushed crackers or cereal to replace the bread crumb/cornflake crumb mixture.  I sprinkled this over the top of the fish.

Now I put it under the broiler for just a few minutes until the breading had turned nice and toasty brown. It was ready to serve. I served it with brown rice.

One comment on this recipe: there is a good sized amount of very flavorful liquid in the bottom of the dish when it is finished baking. Scoop the fish and liquid out carefully so that the crumb topping stays on top so it remains crispy. Also, serving it with brown rice gives you something to soak up the flavorful liquid in the dish.

© 2015. Dayna Green-Burgeson RD, CDE. All Rights Reserved.

www.californiamediterraneandiet.com

2 thoughts on “Mediterranean baked fish

  1. Someone came on and rated this recipe a one star. Really? I love feedback and if they really had such a terrible outcome with this recipe I sure would like to hear about it so I can improve it. But for now, I took the one star off because I am assuming they made a mistake or an accidental click. This is a tasty, easy and very healthy recipe and I would hate for readers to not make it based on one rating with no documentation as to why they did not like it. Please, please, tell me what you like or do not like about my recipes. I make this recipe all the time and I love it. Thank you!

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