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Mediterranean Fish Bake

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
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Ingredients

  • 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

Instructions

  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.