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Mediterranean Fish Bake

By July 9, 2018 Dinner, Recipe

Mediterranean Fish Bake

Come with me today on a trip to the Mediterranean, we are making a Mediterranean fish bake today! Typically Mediterranean food uses lots of herbs in their dishes in addition to bold aromatics like olives and garlic, and the fish is always fresh with unique flavor profiles!  While you are preparing this cook, I want you to imagine you are surrounded by the beautiful blue Mediterranean seaside and feeling the warm sun on your face!

We are starting this recipe with a gorgeous piece of mahi-mahi fish. Mahi-mahi has many nutritional benefits including having only 134 calories per serving, most of which are coming from protein. Six ounces of this fish delivers an awesome 31.5 grams of protein with only 1.2 grams of fat, nice! Mahi-mahi is also a great source of B-5 and B-6, which supports your cellular metabolism, mood, and hormones. Mahi-mahi is a milder fish, so It’s perfect for anyone who isn’t a fan of stronger fish flavors and it’s been shown to have lower levels of mercury than other fish! It really is an unsung hero in the fish world! Try to make sure you are sourcing wild caught mahi-mahi for this dish if at all possible. If you cannot use mahi mahi for this recipe, you can always substitute it with Ahi tuna, salmon, or halibut.  

Once you have your fish in your baking dish, you are going to cover it with lots of vegetables! You know that I like to add as many vegetables to my dishes as possible, that’s where a good portion of the nutrition and cancer prevention comes from! This fish will be covered with garlic, which can decrease cardiovascular disease, peppers, which contain vitamin A, and onions, which are high in vitamin C.  In addition to the vegetables, this fish is going to be swimming in tomato sauce, organic please! Tomatoes are full of lycopene which helps cut your risk for cancer in addition to keeping your eyes healthy and your bones strong.  Plus, there’s nothing like that bold flavor of tomato sauce right? I swear this dish is almost like a pizza, only with fish instead of crust! To top it all off, we add just a touch of feta cheese for that tangy flavor and a little more protein! This is definitely one flavorful fish dish! 

I would suggest serving this mahi-mahi with some crusty sprouted grain bread to soak up all the leftover liquid after you eat the fish and vegetables! I’m definitely not too fancy to sop up any sauce with a healthy slice of bread! Please try to make sure you are using a good quality bread though! You can put a few lemon wedges on the table as well to add to it, but the flavors in this dish are so amazing you probably won’t need it! Buon Appetito! 

Mediterranean Fish Bake
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins

Inspired by many trips to Italy and the Mediterranean I have assembled some simple flavors that will delight your kitchen table and the eaters around it.  This is an extremely low-calorie meal with only about 250 calories per serving!  

Course: Dinner
Cuisine: Seafood
Keyword: Mediterranean, Seafood
Servings: 4
  • 4 6 oz wild caught filets of cod, haddock, or salmon
  • 2 tbs olive oil
  • sea salt and black pepper
  • 1 green bell pepper, sliced into thin strips
  • 1/2 red onion, sliced thinly
  • 1/4 cup pitted kalamata olives
  • 2 cloves garlic, minced
  • 1 8 oz jar organic tomato paste
  • 1/4 cup crumbled feta cheese
  • 1 fresh basil leaf, chopped
  1. Preheat oven to 400°.

  2. Place fish in a 13x9" baking dish. Brush with oil and sprinkle with salt and pepper. 

  3. Top with green pepper, onion, olives and garlic. 

  4. Pour tomato sauce over the top and sprinkle with feta cheese. 

  5. Bake fish until it begins to flake easily with a fork.  About 15-20 minutes.

  6. Serve in pasta bowls.  Lovely over zucchini spirals or 100% whole grain pasta.  

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