Absolutely! Let’s dive into the delightful world of Mediterranean Fish 🐟, a flavorful, healthy dish that’s as easy to prepare as it is satisfying to eat. This recipe is a gem, perfect for those looking for a low-calorie meal that can stand on its own or be paired with some crusty bread and a fresh salad 🥗.
Mediterranean Fish
- Cook Time: 35 minutes
- Prep Time: 15 minutes
- Total Time: 50 minutes
- Servings: 4
- Calories: 346.6 per serving
- Rating: ⭐️⭐️⭐️⭐️⭐️ (5/5)
- Cuisine: Mediterranean, European
- Keywords: < 60 Mins, Oven, One Dish Meal, Free Of...
Description:
This Mediterranean Fish recipe is a real winner. Not only is it a breeze to make, but it also boasts a tantalizing sauce that perfectly complements the tender, flaky fish. With zucchini, tomatoes, olives, capers, and a sprinkle of Parmesan cheese, each bite is bursting with Mediterranean flavors. Whether you’re aiming for a light dinner or a show-stopping meal, this dish has got you covered. Enjoy the taste of the Mediterranean right in your own kitchen! 🌊🐟🍅
Ingredients:
| Quantity | Ingredient |
|---|---|
| 4 | Zucchini |
| 2 cloves | Garlic |
| 4 | Diced tomatoes |
| 1 | Fresh lemon juice |
| 1 tsp | Sugar |
| 1 tsp | Splenda sugar substitute |
| 1 tbsp | Capers |
| 1/4 cup | Black olives |
| 3/4 cup | Parmesan cheese, grated |
Instructions:
-
Prepare Ingredients:
- Preheat your oven to 400°F (200°C).
- Wash and slice the zucchini into rounds.
- Mince the garlic cloves.
- Grate the Parmesan cheese.
-
Saute Zucchini and Garlic:
- Heat a skillet over medium heat and spray with cooking spray.
- Add the zucchini rounds and minced garlic.
- Saute until the zucchini is crisp-tender, about 5-7 minutes.
- Remove from heat.
-
Assemble the Dish:
- In a 9×13-inch baking dish, arrange the sauteed zucchini and garlic evenly on the bottom.
-
Add the Fish:
- Place the fish fillets evenly on top of the zucchini layer. You can use any white fish of your choice, such as cod, haddock, or tilapia.
-
Make the Sauce:
- In a small bowl, combine the diced tomatoes, fresh lemon juice, sugar, Splenda sugar substitute, capers, and black olives.
- Mix well to combine all the flavors.
-
Pour Sauce Over Fish:
- Pour the sauce mixture evenly over the fish fillets, ensuring they are well coated.
-
Bake:
- Place the baking dish in the preheated oven.
- Bake for 30 minutes or until the fish flakes easily with a fork.
-
Cheesy Finish:
- Remove the dish from the oven.
- Sprinkle the grated Parmesan cheese over the top of the fish and vegetables.
-
Final Bake:
- Return the dish to the oven for an additional 5 minutes, or until the cheese is melted and bubbly.
-
Serve and Enjoy:
- Once the cheese is golden and bubbly, your Mediterranean Fish is ready to serve!
- Garnish with fresh herbs like parsley or basil if desired.
- Serve hot, straight from the oven, with a side of crusty bread or a fresh green salad.
Nutritional Information (per serving):
- Calories: 346.6
- Total Fat: 9.5g
- Saturated Fat: 4g
- Cholesterol: 115.5mg
- Sodium: 586.4mg
- Total Carbohydrates: 13.5g
- Dietary Fiber: 3.8g
- Sugar: 8.9g
- Protein: 51.8g
Tips and Variations:
- Fish Choices: Feel free to use your favorite white fish for this recipe. Cod, haddock, tilapia, or even halibut would work beautifully.
- Vegetarian Option: For a vegetarian twist, replace the fish with extra zucchini rounds or tofu cubes. Adjust cooking time as needed.
- Herb Boost: Add a sprinkle of fresh herbs like parsley, basil, or oregano for an extra burst of flavor.
- Spice It Up: If you like a bit of heat, add a pinch of red pepper flakes to the sauce mixture.
- Make Ahead: You can prepare the sauce and saute the zucchini and garlic ahead of time. Assemble the dish when ready to bake for a quick weeknight meal.
Serving Suggestions:
- Crusty Bread: Serve with slices of warm, crusty bread for soaking up the delicious sauce.
- Side Salad: A simple green salad with a lemon vinaigrette is the perfect fresh accompaniment.
- Roasted Vegetables: Round out the meal with a side of roasted vegetables such as asparagus, broccoli, or bell peppers.
This Mediterranean Fish recipe is a delightful harmony of flavors, perfect for a cozy dinner at home or to impress guests at your next gathering. With its simple preparation and vibrant taste, it’s sure to become a favorite in your recipe collection. Bon appétit! 🍽️✨
