Best Mediterranean Fish with Olives & Tomatoes Recipe

This article details a Mediterranean fish with olives and tomatoes recipe, a flavorful and healthy dish showcasing the best of Mediterranean cuisine. The recipe emphasizes fresh ingredients and simple preparation, resulting in a dish that’s both elegant and satisfying. This guide provides a complete breakdown of the recipe, including ingredient lists, detailed instructions, nutritional information, helpful tips, and answers to frequently asked questions. Understanding the nuances of this recipe allows for customization and enhances the overall culinary experience.

The Mediterranean fish with olives and tomatoes recipe is a testament to the simplicity and deliciousness of Mediterranean cooking. The combination of flaky fish, briny olives, and sun-ripened tomatoes creates a harmonious blend of flavors and textures. The recipe is adaptable; different types of fish can be substituted, and variations in herbs and spices can be explored to suit individual preferences. This recipe emphasizes the importance of using high-quality ingredients for optimal results. Proper preparation techniques ensure that the delicate flavors of the fish and other components shine through.

This recipe is not just a meal; it’s a culinary journey to the sun-drenched shores of the Mediterranean, a tribute to the regions rich culinary heritage and emphasis on fresh, wholesome ingredients. The preparation process itself is a mindful and rewarding experience. The final product is a nourishing and delightful dish perfect for a weeknight dinner or a special occasion.

Ingredients for Mediterranean Fish with Olives and Tomatoes

• 1.5 lbs firm white fish fillets (cod, halibut, or snapper), cut into 1-inch pieces
• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes, undrained
• 1/2 cup pitted Kalamata olives, halved
• 1/4 cup dry white wine (optional)
• 1 tbsp dried oregano
• 1 tsp dried basil
• Salt and freshly ground black pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions for Mediterranean Fish with Olives and Tomatoes Recipe

1. Preheat oven to 375F (190C).
2. Heat olive oil in an oven-safe skillet over medium heat. Add onion and cook until softened, about 5 minutes.
3. Stir in garlic and cook for 1 minute more.
4. Add diced tomatoes (undrained), olives, white wine (if using), oregano, basil, salt, and pepper. Bring to a simmer.
5. Place fish fillets in the sauce. Pour sauce evenly over fish.
6. Bake for 12-15 minutes, or until fish is cooked through and flakes easily with a fork.
7. Garnish with fresh parsley and serve immediately.

Cooking Time and Servings for Mediterranean Fish with Olives and Tomatoes Recipe

This Mediterranean fish with olives and tomatoes recipe provides a delicious and healthy meal. The cooking time and number of servings are crucial factors to consider. The table below shows the estimated preparation time, cooking time, and number of servings. Accurate timing ensures the fish is perfectly cooked while maintaining its delicate texture and flavor.

Nutritional Information for Mediterranean Fish with Olives and Tomatoes Recipe

This Mediterranean fish with olives and tomatoes recipe is a nutritional powerhouse. The fish provides lean protein and omega-3 fatty acids, contributing to heart health and overall well-being. Tomatoes are rich in lycopene, an antioxidant linked to reduced cancer risk. Olives contribute healthy fats and add a delightful briny flavor. The combination of these ingredients provides a balanced and nourishing meal.

Please note that the following nutritional information is an estimate and may vary based on specific ingredients and portion sizes. Consult a nutritionist for personalized dietary advice.

Tips for Cooking Mediterranean Fish with Olives and Tomatoes

Mastering this recipe involves understanding the delicate balance of flavors and textures. These tips enhance the cooking process and result in a dish thats both visually appealing and incredibly tasty. Attention to detail ensures a culinary experience that exceeds expectations.

1. Use high-quality fish:

   Fresh, firm fillets are key to a successful dish. Look for fish with bright eyes and moist flesh. Avoid fish that smells strongly of ammonia or has a slimy texture. Properly sourced fish guarantees both taste and health benefits.

2. Don’t overcook the fish:

   Overcooked fish becomes dry and loses its delicate flavor. Cook until it flakes easily with a fork. Understanding the cooking time based on the thickness of the fillets is crucial. A meat thermometer can be helpful for determining doneness.

3. Adjust seasoning to taste:

   Season generously with salt and pepper, but taste and adjust throughout the cooking process. The flavor profile can be enhanced with additional herbs, spices or a squeeze of lemon juice at the end.

4. Use good quality olive oil:

   A high-quality extra virgin olive oil enhances the overall flavor of the dish. The fruity and peppery notes of a good olive oil will complement the flavors of the fish and tomatoes.

5. Consider adding other vegetables:
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   Enhance the dish by adding other Mediterranean vegetables such as bell peppers, zucchini, or artichoke hearts. These will add more color and texture to the final product. The cooking time might need to be adjusted based on the additional vegetables.

6. Serve with crusty bread:

   Serve the finished dish with crusty bread to soak up the delicious sauce. This is an excellent way to fully enjoy the flavors of the dish. The combination of textures and flavors enhances the overall dining experience.

The Mediterranean fish with olives and tomatoes recipe is a simple yet elegant dish. Its versatility lies in the ability to adapt it to personal preferences, whether by adding different herbs, experimenting with various types of fish, or adjusting the quantities of ingredients. The outcome is a rewarding culinary endeavor.

The beauty of this recipe lies in its simplicity and the emphasis on the fresh, high-quality ingredients. Each component plays a crucial role in delivering a cohesive and satisfying flavor profile. The result is a healthy and delicious meal perfect for any occasion.

Frequently Asked Questions about Mediterranean Fish with Olives and Tomatoes Recipe

This section addresses common queries regarding the preparation and execution of the recipe, ensuring a clear understanding and successful culinary outcome. Proper preparation and understanding of the cooking process guarantee a positive experience.

1. Can I use frozen fish?

   While fresh fish is preferred, you can use frozen fish. Ensure its completely thawed before cooking. Frozen fish may have a slightly different texture compared to fresh fish, but it can still create a delicious dish. Proper thawing techniques are crucial to prevent compromising the quality of the fish.

2. What type of fish works best?

   Firm white fish like cod, halibut, or snapper works best in this recipe because they hold their shape well during cooking. Other firm-fleshed fish could also be substituted, depending on personal preference. The final result is influenced by the choice of fish.

3. Can I make this recipe ahead of time?

   You can prepare the sauce ahead of time and store it in the refrigerator. Add the fish just before cooking. This allows for efficient time management. The flavors in the sauce intensify over time, resulting in an even better final product.

4. What if I don’t have white wine?

   The white wine is optional. You can omit it, and the dish will still be delicious. However, a small amount of white wine adds depth of flavor to the sauce. Alternatives like chicken broth can be used as a substitute.

5. How can I make it spicier?

   For a spicier dish, add a pinch of red pepper flakes or a dash of your favorite hot sauce to the sauce. The level of spiciness can be adjusted to suit your taste preferences. Be cautious when adding spicy ingredients and start with small quantities to test the flavor.

This Mediterranean fish with olives and tomatoes recipe is a versatile and flavorful dish that can be adapted to suit individual tastes and dietary needs. The combination of ingredients creates a truly delicious meal.

The focus on fresh, high-quality ingredients ensures that the final product is not only delicious but also healthy and nutritious. This recipe is a testament to the beauty of simple, Mediterranean cooking.

In conclusion, this recipe provides a delicious and healthy meal option that celebrates the flavors of the Mediterranean. With a few simple steps and readily available ingredients, one can enjoy this flavorful culinary creation. Enjoy!