Mediterranean Fish with Tomatoes and Olives
I don't eat meat, so fish does most of the heavy lifting for protein in my week, and this baked white fish is the one I come back to on busy evenings. Cod, hake or haddock goes into the oven under cherry tomatoes, olives, red onion, garlic and herbs, and dinner is ready in about half an hour.
White fish gives you a generous portion of protein with little fat, which matters more as we get older and work to hold on to muscle. Cod and haddock are also among the best food sources of iodine. The olives and olive oil add the unsaturated fats the Mediterranean diet is known for, and the tomatoes soften into a sauce around the fish while it bakes.
My healthy ageing blog goes into why protein at dinner matters more after 40.
Prep time: 10 minutes
Cook time: 15 to 20 minutes
Total time: 30 minutes
Servings: 6
Ingredients
6 white fish fillets, such as cod, hake or haddock
Salt and freshly ground black pepper
3 tablespoons extra virgin olive oil, plus a little for the dish
Juice of half a lemon, plus wedges to serve
A punnet of cherry tomatoes, halved
A large handful of pitted olives, halved
A quarter of a red onion, finely chopped
2 cloves garlic, finely chopped or crushed
A few sprigs of fresh thyme, leaves picked
2 teaspoons dried oregano
1 tablespoon capers, drained (optional)
A few fresh basil leaves, torn, to finish (optional)
Method
Heat the oven to 220°C (200°C fan). Lightly oil a baking dish large enough to hold the fillets in one layer.
Pat the fish dry, place in the dish and season lightly with salt and pepper. Squeeze the lemon over the fillets.
Mix the tomatoes, olives, red onion, garlic, thyme, oregano and capers, if using, in a bowl. Add the olive oil and a little black pepper, then spoon the mixture over and around the fish. Taste the topping before adding any extra salt, as the olives and capers are salty.
Bake for 15 to 20 minutes, depending on the thickness of the fillets. Start checking early: the fish is ready when the thickest part is opaque and flakes easily. Scatter over the basil and serve with lemon wedges.
Notes
Frozen fish: Thaw the fillets fully in the fridge, then pat them dry with kitchen paper before seasoning. Excess water in the dish thins the sauce.
Thin fillets: Haddock and thinner cuts of hake can be ready in 12 to 15 minutes. Check early.
Best eaten fresh: Unlike a pot of soup, baked white fish does not reheat well. Scale the recipe to the number you are feeding that night.
FAQ
Which white fish is best for baking?
Cod, hake and haddock all bake well under a tomato topping. Hake and cod fillets tend to be thicker and take closer to 20 minutes. Haddock is often thinner and may be ready sooner, so start checking after 12 minutes.
How do you know when baked fish is cooked?
Check the thickest part of the fillet. Cooked fish turns from translucent to opaque all the way through and flakes easily when pressed with a fork. If the centre still looks glassy, give it another 2 to 3 minutes.
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