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Baked Mediterranean Fish with Tomatoes, Spinach, and Olives Recipe

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4.1 from 2 reviews

This Baked Mediterranean Fish recipe features tender cod fillets baked in a flavorful tomato sauce infused with garlic, herbs, olives, capers, and fresh spinach. A healthy and vibrant dish perfect for a quick weeknight dinner, showcasing classic Mediterranean ingredients and easy stovetop-to-oven cooking.

  • Total Time: 35 minutes
  • Yield: 4 servings

Ingredients

Fish and Seasoning

  • 2 lbs cod (or other thick, sturdy white fish, 4 filets)
  • Salt and pepper, to taste

Sauce and Vegetables

  • 1 tbsp olive oil
  • 1 small onion, sliced thin
  • 4 garlic cloves, diced
  • 1/2 tsp oregano
  • 1/2 tsp dried thyme
  • 1/8 tsp red pepper flakes
  • 28 oz canned diced tomatoes with juice (San Marzano preferred)
  • 4 cups fresh baby spinach
  • 1/4 cup black olives, pitted and halved
  • 2 tbsp capers, drained (optional)
  • 2 tbsp fresh parsley or basil for serving

Instructions

  1. Prepare the fish: Pat the cod fillets dry thoroughly with paper towels. Season both sides generously with salt and pepper to enhance flavor.
  2. Preheat oven: Set the oven to 400°F (200°C) to prepare for baking the fish after the sauce is ready.
  3. Sauté onions and garlic with spices: Heat olive oil over medium-high heat in a large, heavy skillet. Add the sliced onion and cook for 4-5 minutes until it starts to soften. Stir in diced garlic, oregano, thyme, and red pepper flakes; cook for 30-60 seconds until fragrant.
  4. Simmer tomato sauce: Pour in the canned diced tomatoes with their juice. Stir well and bring to a simmer on medium heat. Reduce heat to medium-low and let cook for 10-15 minutes to deepen and concentrate the flavors.
  5. Add greens and olives: Stir fresh baby spinach, black olives, and capers into the tomato sauce. Taste and season with additional salt and pepper if necessary.
  6. Arrange fish and bake: Nestle the seasoned cod fillets gently into the tomato sauce without covering them with sauce. Cover the skillet or transfer to an oven-safe dish with a lid or foil. Bake in the preheated oven for 8-12 minutes until the fish is opaque, flaky, and cooked through.
  7. Optional stovetop cooking: Alternatively, cover the skillet and simmer on the stovetop for 8-12 minutes until the fish is cooked through and flaky.
  8. Garnish and serve: Sprinkle fresh parsley or basil over the finished dish before serving for a bright herbaceous note.

Notes

  • Use firm white fish like cod, halibut, or haddock for best results.
  • Adjust red pepper flakes to control spiciness according to preference.
  • Capers are optional but add beneficial briny flavor.
  • This dish can be cooked fully on the stovetop or finished in the oven based on preference.
  • San Marzano tomatoes are recommended for the best flavor but any good-quality diced canned tomatoes work.
  • Serve with crusty bread or over rice for a complete Mediterranean meal.
  • Author: Daisy
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean
  • Diet: Low Fat

Find it online: https://dishiary.com/baked-mediterranean-fish-with-tomatoes-spinach-and-olives-recipe/