🐟🍅 Baked Fish with Cherry Tomatoes and Olives
Description
This Baked Fish with Cherry Tomatoes and Olives is a Mediterranean-inspired dish that’s light, healthy, and packed with robust flavors. Fresh fish fillets are seasoned with a bold mix of Cajun, Italian herbs, and smoky paprika, then baked in a juicy blend of sweet cherry tomatoes, briny olives, garlic, and fresh herbs. Finished with melted butter for richness, this one-pan meal is both elegant and easy — perfect for weeknight dinners or casual entertaining.
🛒 Ingredients
- 1 fish fillet (cod, halibut, salmon, or other firm white fish)
- 1 tsp fish seasoning
- 2 cups cherry tomatoes, halved
- 1/4 cup olives, pitted (black or Kalamata recommended)
- 3 garlic cloves, minced
- 2 sprigs fresh parsley, chopped
- 2 sprigs fresh thyme
- 1/2 tsp chili flakes (optional for heat)
- 1 tsp Cajun seasoning
- 1 tsp Italian seasoning
- 1 tsp paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 3 tbsp cooking oil (olive oil preferred)
- 3 tbsp salted butter
- 2 tbsp water
👩🍳 Instructions
- Preheat oven to 400°F (200°C).
- Place fish fillet in a lightly greased baking dish.
- In a bowl, mix cherry tomatoes, olives, garlic, thyme, parsley, chili flakes, Cajun seasoning, Italian seasoning, paprika, salt, pepper, and fish seasoning.
- Add oil and water, and stir to coat evenly.
- Spread the tomato-olive mixture around and slightly on top of the fish in the baking dish.
- Dot the fish with butter, placing small pieces over the top.
- Bake uncovered for 18–22 minutes, or until the fish flakes easily with a fork and tomatoes have softened.
- Garnish with extra parsley before serving.
🍽️ Servings
- Serves 2 people
- Easily doubled or tripled for a family-size meal.
🧾 Nutritional Info (Per Serving, Approx.)
- Calories: 350
- Protein: 30g
- Fat: 24g
- Carbs: 6g
- Fiber: 2g
- Sodium: 680mg
💡 Notes & Tips
- Fish choice: Use any firm, flaky fish like cod, haddock, halibut, or salmon.
- Olives: Kalamata olives provide a deeper, richer flavor, while green olives add sharpness.
- No butter? Use all olive oil for a dairy-free version.
- Make it a meal: Serve over rice, quinoa, mashed potatoes, or with crusty bread to soak up the juices.
🌟 Benefits
- High in protein and omega-3s: Especially if using salmon or halibut.
- Low-carb and gluten-free
- Tomatoes and olives provide antioxidants like lycopene and polyphenols.
- Fresh herbs and spices boost anti-inflammatory and immune-supportive properties.
❓ Q&A
Q: Can I make this ahead?
A: Yes! Prep all ingredients and assemble the dish, cover, and refrigerate for up to 12 hours. Bake just before serving.
Q: Can I use frozen fish?
A: Absolutely — just thaw it completely and pat it dry before baking.
Q: Can I add other vegetables?
A: Definitely. Sliced bell peppers, zucchini, or red onions work great in this dish.
Q: How do I know the fish is cooked?
A: The fish should flake easily with a fork and appear opaque. Internal temperature should reach 145°F (63°C).