Mediterranean healthy Baked fish with Tomato, Olive & Herb Salsa
Tender cod fillets baked in a zesty Mediterranean salsa made of tomatoes, olives, garlic, and fresh herbs. Light, flavorful, and perfect for a healthy dinner that feels gourmet.
Prep & Cooking Time:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
For the fish
2 fish fillets (~180g each)
1 tbsp olive oil
Salt & pepper to taste
1/2 tsp smoked paprika (optional)
For the Mediterranean salsa:
1 cup cherry tomatoes, halved
1/4 cup Kalamata or green olives, sliced
1 small red onion, finely chopped
2 garlic cloves, minced
1 tbsp olive oil
1 tsp dried oregano
1 tbsp fresh parsley, chopped
Juice of 1/2 lemon
Salt & pepper to taste
Instructions:
1. Preheat oven:
Preheat your oven to 200°C (400°F).
2. Prepare the salsa:
In a bowl, combine cherry tomatoes, olives, red onion, garlic, olive oil, oregano, lemon juice, salt, and pepper.
3. Prepare the cod:
Brush cod fillets with olive oil and season with salt, pepper, and smoked paprika.
Place fillets in a baking dish and spoon the salsa over them.
4. Bake:
Bake for 15-20 minutes until cod is opaque and flakes easily with a fork.
5. Serve:
Garnish with fresh parsley.
Serve with steamed rice, quinoa, or a fresh green salad.
Tips:
Add capers or roasted red peppers for extra Mediterranean flavor.
You can swap cod with halibut, haddock, or even salmon.
For a richer flavor, drizzle a little extra virgin olive oil before serving.
Nutritional Information
Calories: ~280 kcal
Protein: 28g
Carbs: 10g
Fat: 14g
Fiber: 2g