Mediterranean Baked Fish
Helpful Tips
Storage
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Substitutions
Swap the protein – Try salmon, prawns, or even chicken thighs if you’re not into fish.
Use different beans – Butter beans or chickpeas work well too.
Add veggies – Zucchini, capsicum, or baby spinach could easily be added before baking.
Make it dairy-free – Just skip the feta or swap it for a dairy-free alternative.
Serving Suggestions
Helpful Tips
Storage
Substitutions
Swap the protein – Try salmon, prawns, or even chicken thighs if you’re not into fish.
Use different beans – Butter beans or chickpeas work well too.
Add veggies – Zucchini, capsicum, or baby spinach could easily be added before baking.
Make it dairy-free – Just skip the feta or swap it for a dairy-free alternative.
Serving Suggestions
Ingredients
For the fish rub:
- 3 white fish fillets (such as basa, cod or snapper, approx. 150–180g each)
- 1 tbsp olive oil
- 1 tsp sweet paprika
- 1 tsp dried oregano
- Salt and freshly cracked black pepper, to taste
For the bake:
- 250g cherry tomatoes
- 1/2 medium red onion, thinly sliced
- 1/2 cup green olives, halved
- 1 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper, to taste
- Juice of 1/2 lemon
- 2 garlic cloves, finely grated
- 1/2 cup (125ml) hot chicken stock
- 1 x 400g can cannellini beans, drained and rinsed
To serve:
- 2 tbsp fresh flat-leaf parsley, chopped
- 50g feta, crumbled
- 1 1/2 cups risoni (orzo)
Tips for Success
Use hot stock – This helps everything start cooking immediately and ensures the fish stays moist.
Don’t overcook the fish – It should be just opaque and flake easily with a fork.
Drain the beans well – You don’t want the sauce to go watery.
Cook the risoni separately – Baking it in the dish sounds good in theory, but it can absorb too much liquid and turn gluey.
Directions
- Preheat your oven to 200°C (fan-forced).
- In a small bowl, mix olive oil, paprika, oregano, salt, and pepper. Rub this mixture over both sides of the fish fillets. Set aside.
- In a large baking dish, add cherry tomatoes, red onion, and olives. Drizzle with olive oil, sprinkle with oregano, and season with salt and pepper. Add the lemon juice, grated garlic, and pour over the hot chicken stock. Toss everything to coat evenly.
- Nestle the seasoned fish fillets on top of the vegetables. Bake for 15 minutes or until the fish is just cooked through.
- Carefully remove the fish and set aside on a plate. Stir the cannellini beans into the tomato mixture and return the dish to the oven for 5 more minutes to warm through and thicken slightly.
- While the beans are warming, bring a pot of salted water to a boil. Cook the risoni according to packet instructions (about 8–10 minutes) until al dente. Drain and set aside.
- Spoon the risoni onto serving plates. Top with the warm tomato, olive, and bean mixture. Place the fish on top, then finish with chopped parsley and crumbled feta.
Ingredients
For the fish rub:
- 3 white fish fillets (such as basa, cod or snapper, approx. 150–180g each)
- 1 tbsp olive oil
- 1 tsp sweet paprika
- 1 tsp dried oregano
- Salt and freshly cracked black pepper, to taste
For the bake:
- 250g cherry tomatoes
- 1/2 medium red onion, thinly sliced
- 1/2 cup green olives, halved
- 1 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper, to taste
- Juice of 1/2 lemon
- 2 garlic cloves, finely grated
- 1/2 cup (125ml) hot chicken stock
- 1 x 400g can cannellini beans, drained and rinsed
To serve:
- 2 tbsp fresh flat-leaf parsley, chopped
- 50g feta, crumbled
- 1 1/2 cups risoni (orzo)
Tips for Success
Use hot stock – This helps everything start cooking immediately and ensures the fish stays moist.
Don’t overcook the fish – It should be just opaque and flake easily with a fork.
Drain the beans well – You don’t want the sauce to go watery.
Cook the risoni separately – Baking it in the dish sounds good in theory, but it can absorb too much liquid and turn gluey.
Directions
- Preheat your oven to 200°C (fan-forced).
- In a small bowl, mix olive oil, paprika, oregano, salt, and pepper. Rub this mixture over both sides of the fish fillets. Set aside.
- In a large baking dish, add cherry tomatoes, red onion, and olives. Drizzle with olive oil, sprinkle with oregano, and season with salt and pepper. Add the lemon juice, grated garlic, and pour over the hot chicken stock. Toss everything to coat evenly.
- Nestle the seasoned fish fillets on top of the vegetables. Bake for 15 minutes or until the fish is just cooked through.
- Carefully remove the fish and set aside on a plate. Stir the cannellini beans into the tomato mixture and return the dish to the oven for 5 more minutes to warm through and thicken slightly.
- While the beans are warming, bring a pot of salted water to a boil. Cook the risoni according to packet instructions (about 8–10 minutes) until al dente. Drain and set aside.
- Spoon the risoni onto serving plates. Top with the warm tomato, olive, and bean mixture. Place the fish on top, then finish with chopped parsley and crumbled feta.
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