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Healthy Mediterranean Baked Fish

January 10, 2015

Succulent white fish poached in a bath of fresh tomato basil sauce, kalamata olives, capers and garnished with lemon slices.

Healthy Mediterranean Baked Fish- Bam's Kitchen

Healthy Mediterranean Baked Fish has to be one of the best fish dishes I have ever prepared! You are going to love the flavors and textures and it makes you feel like you are eating something really special.

Do you like soaking in a nice hot bath to melt all your stress away? Just the thing your body needs after a hard day, don't you think? You feel relaxed, un-thawed from the cold and your skin feels soft. Well the same kind of feel good happens to your fish while it is poaching in a bath of fresh tomato basil sauce. I don't recommend you poach your body is a bathtub of tomato sauce but it sure does wonders for your fish.

Healthy Mediterranean Baked Fish - Bam's Kitchen

The fish is delicate and tender.  The basil tomato sauce is fresh and zesty with the addition of kalamata olives and capers that add a little savory note without adding extra salt. My favorite part is the little lemon zing that comes in at the very end that will have you wanting to go back for seconds of this delicious and healthy Mediterranean Baked Fish.

There is an explosion of flavor that comes from just a handful of ingredients and lucky for you that might be in your pantry right now just waiting to be used.  Canned tomatoes, olives, capers, lemons, garlic and a little basil are all you really need to go along with your fresh fish.  With just a total of 8 little ingredients you can have a delicious healthy gluten-free, diabetic-friendly, low carb meal on your table in less than 30 minutes.

Healthy Mediterranean Baked Fish - Bam's Kitchen

Healthy Mediterranean Baked Fish is a great weeknight dish or even an elegant easy dish to entertain with. If you are completely pressed on time, you could even just use a low sodium jar of pre-made tomato basil spaghetti sauce and I won't tell a soul.

As for the fish of choice, it should be a mild whitefish. Fish types like sole, perch tilapia, cod, sea bass, flounder or other Asian varieties, that I do not know by name but only by sight, would work wonderfully in this dish. Really, any fish you like would be beautiful in this dish but salmon is a little too oily and strong flavored for this particular dish.

Healthy Mediterranean Baked Fish - Bam's Kitchen

I know you must think I have gone beyond crazed as this is my third dish in less than 30 days with olives in it. I used kalamata olives in brine as this is what I had in my pantry and I love how the flavors combine with the simple fresh tomato sauce. However, you can use any kind of olives you desire or none at all.

Healthy Mediterranean Baked Fish - Bam' s Kitchen

The Mediterranean diet is a healthy one that has many benefits especially for cardiac diets. Eating plenty of fish, legumes, fresh fruits and vegetables, nuts, olive oil instead of butter, whole grain breads and using herbs and spices instead of salt makes this diet a good choice.  If you are on a strict sodium restricted diet, you will need to pass on the olives and capers in this dish and add some extra lemons, basil and Mrs. Dash to this dish instead.

Another dish that you may be interested in is my Mediterranean Red Snapper Packets. These packets are delicious as the juice from the fish, lemons and fresh tomatoes helps steam the fish right inside the pocket. Please excuse the old photos but this is also a very simple, delicious and healthy dish that can get on your table in less than 30 minutes.

I served my healthy Mediterranean baked fish with a side of fresh stir fried green beans and a tossed salad. I hope your family enjoys this healthy low carb recipe and meal.

WHAT’s FOR DINNER?

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Healthy Mediterranean Baked Fish

By HWC Magazine  , , , , , , , ,   

January 10, 2015

Succulent white fish poached in a bath of fresh tomato basil sauce, kalamata olives, capers and garnished with lemon slices.

  • Cook: 30 mins
  • Yields: 4 Adults or 1 Hungry Teenager

Ingredients

olive oil - 1 tablespoon

garlic - 2-3 cloves chopped

tomatoes canned - 28 ounces crushed

basil - 1/4 cup fresh chopped or 1 teaspoon dried

salt and pepper - to taste ( or Mrs. Dash)

white fish - 4 fillets

olives - 4 ounces kalamata (or your favorite kind of olives)

capers - 1 tablespoon

lemons - 1 sliced thinly

Directions

1Pre-heat oven to 190 degrees C (375 degrees F)

2In a frying pan place your olive oil and fry your garlic until fragrant. Add your crushed tomatoes, basil and salt and pepper (Mrs. Dash) to taste. (If you have a pan you can take from stovetop to oven that would be fantastic, an iron skillet is a little bit too rugged for this dish- so pity for me I had to dirty 2 pans.)

3Place your fresh basil tomato sauce into an oven proof dish/pan. Lie the fish on top of the fresh basil tomato sauce. Place thin sliced lemons on top of fish fillets. Add the drained olives and capers on top of fish and tomatoes. Add a little drizzle of olive oil on top before baking, if you wish.

4Bake your healthy mediterranean fish uncovered for about 15-25 minutes or until fish flakes easily with fork. (Time in oven depends on size and thickness of your fish) Garnish with fresh basil and enjoy!

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  • Gorgeous photos of an outstanding dish! Cardiac friendly dishes are good around here. 🙂

  • Kickasscha

    Lovely pictures! Certainly a good thing to go back to healthy white fish and veg after the festivities!

  • I don’t think you are crazy, olives add lots of flavor to dishes and your fish looks great.

  • Now I wanna have a tomato bath and be as merry as this gorgeous fish dish, Bam! 🙂 Mediterranean foods are a hit in my household, Ill be serving this one up for next family dinner. So delicious!

  • Robyn

    As soon as I saw this dish, I was I love, Bobbi, lol. I agree, it’s one of your best ever and I haven’t even tasted it yet. You can be sure it’s going to be on my plate soon though. All my favourite flavours are in this gorgeous recipe and I am drooling over your photos. Fabulous! Sharing all over. Hope your weekend is wonderful.

    • Bams Kitchen

      I hope your weekend is awesome Robyn! Thanks so much for your kind words and for the shares. I have some more seafood recipes coming your way for the Chinese New Year that I think you will love. Stay tuned.

  • This fish dish looks so delicious and healthy Bobbi! I love the saltiness of olives and capers in a savory dish. Your wonderful description of it has me wanting some fish for dinner tonight!

  • Looks delicious! And such great photos!

  • kitchenriffs

    Wonderful recipe! I love poaching fish and shellfish — maybe the best way to prepare seafood. This is wonderful, and I love the olives and capers in it. Good stuff — thanks.

    • Bams Kitchen

      Thank you John. I have my sites on some mussels and scallops and hoping next time I hit the wet market they will be fresh and ready for cooking.

  • Oh, boy, does this look perfect! After 2 weeks of indulging, I’m feeling the need to scale back. Wonderful seafood recipe!

    • Bams Kitchen

      Welcome back Liz! I think we all have gone a little over board during the weeks past and it feels good to lighten up a bit. Take Care

  • I wonder if I could substitute chicken? It looks great!

    • Bams Kitchen

      Hi Dawn, I am sure you could but I would want to gently sear the chicken on each side before baking to give it a little color. What do you think?

  • What a savory dish you made here that is making a girl who just ate dinner suddenly very hungry again!

  • I’ve got cod on the menu for tomorrow night, BAM, and I’m always aiming to eat more fish! This is healthy, delicious, beautiful, and easy – what more could I ask for! I get tons of ideas here.

    • Bams Kitchen

      I am so happy to hear this Monica. This is a super fast and easy dish and easy. More healthy dishes coming your way soon.

  • Beautiful photos! I just had dinner and yet you are making me craving for some fish right now! Love that it can be made with less salt, want to try to consume less salt in the future.

    • Bams Kitchen

      Thanks Jasline! We are trying to eat more chicken and fish and some meatless dishes too here in our house. I sure wish we had Mrs. Dash in Hong Kong. Can you get that product in SG?

  • I can see all the flavours from the photo, I bet this tasted really delicious, I love dishes like this!

  • Healthy fish gravy,looks gorgeous

  • The flavours are amazing! I could definitely have this for dinner a few times a week!

  • I wish I could dig right in, right now. It looks fantastic Bobbi 🙂

  • I have heard baked fish is healthier and more delicious, and seeing the flavours in your dish, I believe them! What a stunning meal 😀

    Cheers
    Choc Chip Uru

  • This looks fantastic and I happen to have some tilapia that needs to be cooked! My mouth is watering just looking at your gorgeous photos!

  • Yum! I’m believe that fish can stand up to strong flavours so I’m on board with the olives. What a gorgeous sunny dish, so welcome in this cold weather!

  • All my favorite flavors in this one, and a great way to start off the new year with this healthy dish!

  • How did you know that I was going to try soaking in tomato sauce? it’s been so cold here & my skin’s dry…I’m thinking it could help.
    I love fresh fish but for some reason our market (Hanford) has only been selling previously frozen. I imagine it’s probably fine but I keep telling my husband to find out why they’re not carrying fresh any more. It seems that Wegmans (which is further away) always has fresh & a better variety so we may need to switch markets. This really does sound like a great combination of flavors and as always, you hit my hot button “fast/easy”.

  • This is lovely Bam, I am thinking of this dish with tilapia fish and pickled green olives too… I can almost taste the flavors here. Thanks for such a wonderful dish.

  • I have just finished dinner and came upstairs. I am pretty full from the dinner yet I can start another dinner if this was on the menu, Bam! Wow I love fish dish, and this looks very flavorful and looks so good!

  • I never say no to Mediterranean flavors Bobbi! It looks so warm and inviting!

  • I will have to agree with you, Bam! Such a warm, comforting recipe with the flavours getting together with the tenderness of the fish! Ah! Two servings for us, please 🙂

    Julie & Alesah
    Gourmet Getaways xx

  • Happy new year BAM! I hope you had a wonderful holiday season! Your fish bake looks delicious. I bet the lemon adds that fresh burst of flavor while bringing out the best in the tomatoes. I’m definitely putting this on our list to try this winter. It’s the perfect, healthy indoor cooking fish meal.

  • I love how you equate this dish to a good hot bath! I adore fish – and this version looks mouthwatering!

  • SImply damn delicious and healthy fish dish!!!

  • This looks very similar to a dish my Sicilian Grandmother prepared when we were growing up! It looks wonderful and I’m thinking I’d need several pieces of crusty bread to go with it!

  • dutchgoesitalian

    Oh this looks and sounds so good Bobbi! Yum!! 🙂

  • Pingback: 25 of the Best Clean Eating Baked Fish Recipes - My Natural Family()

  • Jim

    Bobbi,
    Wow! Another great recipe. I made this tonight with Hake loins and I threw some frozen calamari in with it. The calamari was perfectly done when the fish was done. I keep looking at the recipe and I can’t figure out where all of that great flavor came from. We had it over a mushroom risotto and the sauce was just plain dynamite on the risotto. Thanks so much for another blue ribbon recipe!

    • Bams Kitchen

      Hello Jim, I am so glad you enjoyed this recipe. I bet it was your amazing mushroom risotto that added that extra pizzaz to the dish. I am so glad that you could cook your fish and the calamari together, good to know. Don’t you just love how easy this is to put together? Even my picky teenagers who are not too keen on anything that swims seems to love this flavourful dish. Wishing you a super week!

  • Kmg

    Made twice, second time sautéed mushrooms with the garlic. So easy, quick and very tasty. A recipie you can play with.

    • Bams Kitchen

      Thank you and so glad you like this recipe. Wishing you a super week.

  • Love this dish. Fish and those spices and the color and texture is really inviting. I would gulp those fish pieces with a bowl of steaming hot rice. I can visualize me with the bowl

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