Bring the flavours of the Mediterranean to your dinner table with this vibrant Mediterranean Fish recipe from Mazola. Bursting with fresh vegetables, aromatic herbs, and tender fish, this dish is not only healthy but also quick to prepare, making it perfect for busy weeknights or special occasions. Enjoy a taste of the coast that’s sure to delight your family and friends!
Mediterranean Fish
Serving Size: 6 servings
Total Time: 40 min
Ingredients:
- 1-1/2 pounds (750 g) fish fillets, such as Atlantic OR Pacific Halibut
- 1 medium onion, thinly sliced
- 2 large fresh tomatoes, sliced
- 6 ounces sliced fresh mushrooms
- 1/2 medium green bell pepper, sliced
- 1/4 cup snipped fresh parsley
- 1/2 cup dry white wine (regular OR nonalcoholic) OR low-sodium chicken broth
- 2 tablespoons fresh lemon juice
- 1 teaspoon fresh dillweed OR 1/4 teaspoon dried Pepper to taste
- 1/2 cup plain dry bread crumbs
- 1 tablespoon Mazola Canola Oil
- 1/2 teaspoon dried basil
Directions:
- Preheat oven to 350°F (180°C).
- Lightly spray a 13 X 9 X 2-inch (33 X 33 X 5 cm) baking dish with cooking spray.
- Rinse fish; pat dry with paper towels.
- Arrange onion slices in baking dish.
- Top with fish.
- In a medium bowl, combine tomatoes, mushrooms, bell pepper and parsley.
- Spoon evenly over fish.
- In a measuring cup, combine wine, lemon juice, dillweed and pepper.
- Pour over fish.
- Bake fish, covered for 20 minutes.
- In a small bowl, combine remaining ingredients.
- Sprinkle over fish and vegetables.
- Bake, uncovered, for 5 to 10 minutes, or until fish flakes easily when tested with a fork.
Tip: For 1/2-inch (1 cm) thick fillets, such as sole or orange roughy, bake for 15 to 20 minutes, covered; then 5 minutes uncovered.
