Mediterranean Baked White Fish- I am part of a month-long collab – #AnglerApril2024, sponsored by 9 Acre Family Farms. Throughout April, YouTube chefs will be preparing tasty and creative fish or seafood dishes.
I wanted to show you one of my favorite ways to cook fish. Mediterranean-Style Baked Halibut. Baked white fish is one of the easiest and fastest dinners you can make on a busy weeknight.
This recipe is full of bright Mediterranean flavors and colors. The fish is seasoned with oregano and garlic and topped with a mix of cherry tomatoes, olives, and red onions. Ready in about 25 minutes or less, depending on the size of the fish.
The Topping for Mediterranean Baked White Fish
Loaded with bright flavors, this Mediterranean Baked White fish is seasoned with oregano and garlic and topped with a mixture of tomatoes, olives, and red onions.
To make this delicious topping, grab a bowl. Next, combine halved cherry tomatoes, chopped olives, minced red onion, and minced garlic.
Add a pinch of kosher salt and black pepper, and more of the thyme, and oregano. Drizzle a bit of extra virgin olive oil and toss to combine.
Couscous for the Mediterranean Baked White Fish
We will serve it with couscous, which we cook while the fish is in the oven.
- Couscous is neither a grain nor a seed. Instead, it’s a form of pasta made from a dry mixture of semolina (flour ground from durum wheat) and water. This mixture is rolled into very tiny, irregular pieces.
- Traditionally, handmade couscous was steamed in a pot called a couscoussier. It took three individual steamings to cook. This Moroccan-style couscous is the tiniest form and what most people typically think of as couscous.
Mediterranean Baked White Fish
Halibut is an ocean-going fish, and a great choice for cooking because of its unique qualities. It has a Delicate Flavor. Halibut boasts a mild taste that appeals to seafood enthusiasts and newcomers alike. Its subtle sweetness allows for versatile seasoning and pairing with various herbs and spices. And the texture is firm and flakey. The meaty texture of halibut holds up well under different cooking methods. Whether grilled, baked, pan-seared, or steamed, it maintains its shape and provides a satisfying bite.
Today we are baking the halibut. Baking preserves halibut’s natural flavors and moisture. Even heat distribution in the oven ensures gentle cooking, maintaining the delicate texture. It’s a fuss-free technique accessible to both experienced and novice
Let’s explore other ways to cook halibut:
Grilling: Halibut is excellent for grilling. Direct exposure to an open flame imparts smokiness and caramelization to its surface, enhancing taste and texture. High heat seals in moisture, keeping the fish tender while creating a slightly crisp exterior. Here is a Grilled Halibut recipe with a brown butter citrus sauce.
Pan-Searing: Pan-searing creates a beautifully seared crust that locks in succulence and imparts delightful texture. High heat caramelizes the surface, enhancing natural flavors. Precise control ensures tenderness inside with a golden-brown exterior. Try our Pan Seared Halibut with Lemon Caper Sauce recipe.
Steaming: Steaming preserves halibut’s natural flavors, nutrients, and delicate texture. Controlled, moist heat retains juiciness without additional fats. Pair steamed halibut with ginger and soy sauce for a healthy burst of flavor. Here is our recipe for Steamed Fish with Ginger and Orange.
In summary, halibut’s delicate flavor and firm texture make it a versatile canvas for culinary creativity. Whether you’re a seasoned chef or a home cook, halibut offers a delightful seafood experience. 🐟🔥
Other Mediterranean Baked White Fish
Let’s delve into the world of white fish and explore how halibut compares to other popular white fish varieties:
Halibut:
- Flavor: Halibut boasts a mild, slightly sweet flavor. It’s not overpowering, making it an excellent choice for those who prefer subtlety.
- Texture: Halibut has a firm, flaky texture that holds up well during cooking. Whether grilled, baked, or pan-seared, it remains satisfyingly meaty.
- Versatility: Halibut adapts well to various cooking methods and pairs beautifully with different seasonings and sauces.
- Nutrition: It’s a good source of lean protein, omega-3 fatty acids, and essential vitamins and minerals.
Cod:
- Flavor: Cod has a mild flavor similar to halibut but leans slightly towards the earthy side.
- Texture: Cod is flaky and tender, making it ideal for dishes like fish and chips or creamy fish chowders.
- Versatility: Cod is versatile and can be baked, broiled, fried, or poached.
- Nutrition: It’s low in fat and calories, making it a healthy choice.
Haddock:
- Flavor: Haddock has a delicate, sweet flavor with a hint of smokiness.
- Texture: Its texture is similar to cod—flaky and tender.
- Versatility: Haddock works well in traditional British fish and chips, as well as in creamy seafood stews.
- Nutrition: Like cod, haddock is low in fat and calories.
Pollock:
- Flavor: Pollock has a milder taste compared to halibut, with a hint of sweetness.
- Texture: Pollock is flaky and delicate, making it perfect for fish sandwiches, fish tacos, or fish sticks.
- Versatility: It’s commonly used in processed fish products (such as imitation crab) and is also popular in Asian cuisine.
- Nutrition: Pollock is lean and a good source of protein.
Sole:
- Flavor: Sole has a delicate, buttery flavor that’s often described as “melt-in-your-mouth.”
- Texture: Sole fillets are thin, tender, and delicate.
- Versatility: Sole is best suited for simple preparations like pan-frying or baking.
- Nutrition: It’s low in fat and calories, making it a light and elegant choice.
So, while each white fish has its unique characteristics, halibut stands out for its mild flavor, firm texture, and versatility. Whether you’re grilling, baking, or pan-searing, halibut promises a delightful seafood experience!
Mediterranean Baked White Fish
Equipment
- 1 9 ½ x 13-inch baking dish for the fish
- 1 Medium Sauce Pan for the couscous
Materials
- 3 lb white fish fillet cod or halibut
- Salt & pepper to taste
- 3 tbsp olive oil
- 1 lemon juiced
- 16 oz cherry tomatoes halved
- 6 oz pitted kalamata olives halved
- 6 tbsp red onion finely chopped
- 8 garlic cloves minced
- 2 tbsp thyme
- 4 tsp oregano
Couscous
- 1 box Couscous your choice
- 1 tbsp Olive Oil
- 1 tsp salt (optional)
Instructions
- Heat the oven to 425 degrees F.
- Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it.
- Pat the fish dry and season with salt and pepper on both sides.
- Squeeze the lemon juice all over the top of the fish.
- In a mixing bowl, combine the tomatoes, olives, onions, garlic, & spices.
- Add salt and ground pepper to taste.
- Add 3 tbsp extra virgin olive oil, toss to combine.
- Pour the tomato and olive mixture over the fish.
- Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish).
- Remove from the heat and serve.
Cook the coucous
- In a medium saucepan, bring water to a boil.
- Add salt (optional) and olive oil
- Stir in couscous and spice package; and cover.
- Remove from heat; let stand for 5 minutes.
- Fluff the couscous lightly with fork before serving.
Easy fish dinner and great collab
That’s a perfect topping for white fish!
YUM!!!!!
Looks delicious Charlie! 🙂
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