Description
A flavorful one-pot baked fish dish combining tender white fish fillets with a rich sauce of black olives, tomatoes, and aromatic onions. Perfectly baked to maintain delicate textures and enhanced with fresh parsley and a squeeze of lemon, this recipe offers a simple yet elegant meal.
Ingredients
Scale
Fish and Sauce
- 175g black olives in oil, stones removed
- 1 large onion, roughly chopped
- 400g can chopped tomatoes
- 4 boneless white fish fillets such as Icelandic cod or hoki, each weighing about 175g/6oz
- Chopped parsley, for garnish
- Lemon wedges, for serving
- 1 tbsp oil from the olives jar, plus extra for drizzling
Instructions
- Preheat the oven: Set your oven to fan 180°C (conventional 200°C/gas mark 6) to prepare for baking the fish.
- Cook the onion: Heat 1 tablespoon of olive oil from the olives jar in an ovenproof pan. Add the roughly chopped onion and stir well. Let it cook gently for 1-2 minutes, stirring occasionally, to soften and release flavor.
- Add tomatoes and seasoning: Pour in the canned chopped tomatoes, season with salt and pepper to taste, then bring the mixture to a boil. Once boiling, stir in the black olives.
- Arrange the fish: Place the boneless white fish fillets skin side down on top of the olive and tomato sauce in the pan. Drizzle a little extra olive oil from the jar over the fish for added moisture and flavor.
- Bake the fish: Transfer the pan to the preheated oven and bake uncovered for 15 minutes, or until the fish is cooked through and flakes easily when tested with a fork.
- Finish and serve: Remove the pan from the oven, sprinkle chopped parsley over the fish, and serve directly from the pan with fresh lemon wedges for squeezing over to add brightness.
Notes
- For a spicier version, add a small pinch of red chilli flakes to the onion while cooking.
- You can substitute or complement the olives with a handful of quartered artichoke hearts from a jar for extra flavor variation.
- Use a firm white fish like cod or hoki for best results to maintain texture during baking.
- This dish is great served with crusty bread or steamed vegetables to soak up the delicious sauce.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Keywords: one-pot fish, baked fish recipe, Mediterranean fish dish, black olives, tomatoes, easy fish dinner, healthy fish recipe
