Mediterranean Baked Fish with Seared Basa, Tomatoes, and Olives
By Isabella Quinn
Prep
10 min
Cook
12 min
Total
22 min
Servings
2
Level
Easy
Quickly searing seasoned fish gives it an attractive browned appearance and partially cooks it․ A Mediterranean recipe for baked fish in the same pan includes white-fleshed fish and other ingredients like cherry tomatoes‚ olives‚ garlic‚ and herbs․
The seasoning blend contains paprika‚ Italian seasoning‚ Cajun seasoning‚ ground red pepper‚ fish seasoning‚ if desired‚ salt‚ black pepper‚ and cooking oil․ Part of the seasoning blend is reserved to add to the tomato mixture․ Other ingredients used to make a sauce for the fish include parsley‚ thyme‚ garlic‚ water‚ and olives․ Salted butter is added before baking the fish to improve flavor as tomato juices drain․
Drying the fish fillet before seasoning avoids steaming and helps achieve browning․ Cooking each side for one minute should be enough time when baked‚ as the fillet will finish cooking in the oven․ Browning is a good indicator of proper charring․ To check if your fillet is fully cooked‚ test the thickest part of the fillet with a fork after baking․ Overhandling the fillet can result in breakage․
Serve the fish hot after baking with baked potato fries or other roasted potatoes‚ saffron rice‚ coconut fried rice‚ or garlic and herb roasted potatoes․ You can refrigerate leftovers in an airtight container for up to three days and reheat them in the oven or on the stove․ Reheated fish will not be as crispy․
Why you'll love this recipe
- Brief frying helps brown the meat․ Brief baking cooks the meat without requiring a separate sauce pan․
- Tomatoes‚ olives‚ herbs‚ garlic‚ and water used in the skillet add flavor to the fish through pan juices․
- Reserving seasoning for the tomato mixture enables you to use paprika‚ Italian seasoning‚ Cajun seasoning‚ and red pepper flakes in both parts of the recipe․
- An oven-safe skillet keeps seared fillets and tomatoes in the same pan‚ eliminating the need to move the fish multiple times during cooking․
- Butter placed over the fish before baking will drip onto other vegetables and improve their taste․ Tomatoes will soften and release liquids․
- The total cooking time of 22 minutes includes just 10 minutes of preparation time because fish takes 10 minutes to cook in a pan and in the oven․
Ingredients
- •1 fish fillets
- •1 tsp paprika
- •1 tsp Italian seasoning
- •1 tsp Cajun seasoning (Old Bay or Creole seasoning)
- •½ tsp chilli flakes
- •1 tsp fish seasoning (optional)
- •½ tsp salt
- •½ tsp black pepper
- •3 tbsp cooking oil
- •2 cups cherry tomatoes
- •¼ cup olives
- •2 sprigs fresh parsley
- •2 sprigs fresh thyme
- •3 garlic cloves (minced or diced)
- •½ tsp reserved mixed seasoning
- •2 tbsp water
- •3 tbsp salted butter
- •salt and pepper (pinch)
Instructions
- 1
Preheat the oven to 400°F.
- 2
Mix the paprika, Italian seasoning, Cajun seasoning, chilli flakes, fish seasoning, salt, black pepper, cooking oil, and garlic in a small bowl, saving 1 teaspoon of the seasoning mixture for the tomatoes.
- 3
Rub both sides of the fish fillet with the seasoning.
- 4
Heat oil over medium heat in a pan and sear both sides of the fish for 1 minute; the fish should have a charred look but should not be fully cooked.
- 5
Remove the seared fish and set aside.
- 6
In the same pan over medium heat, add the cherry tomatoes, olives, parsley, thyme, reserved mixed seasoning, water, and a pinch of salt and pepper; sauté for about 3 minutes, stirring continuously.
- 7
Place the fish in the middle of the pan and put the butter on top.
- 8
Transfer the oven-safe pan to the oven; if the pan is not oven-safe, transfer everything to a greased or parchment-lined baking sheet or pan.
- 9
Bake at 400°F for 10 minutes, until cooked through.
- 10
Remove from the oven and serve right away with your choice of side.
FAQ
Nutrition (per serving)
Calories
302
Protein
3g
Fat
38g
Carbs
16g
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