Herbed Mediterranean Baked Fish Recipe

Ingredients

Estimated total cost: €11.56 · €1.93/serving

• Olive oil sprayEst. price €0.10–€0.25
• 6 mild white fish fillets (about 4 ounces each), rinsed and patted dryEst. price €9.00–€18.00
• Juice of 1 medium lemonEst. price €0.30–€0.60
• 1/8 teaspoon pepperEst. price €0.01–€0.03
• 2 large tomatoes, sliced 1/4 inch thickEst. price €0.80–€1.60
• 1/2 medium green bell pepper, finely choppedEst. price €0.40–€0.80
• 2 tablespoons capers packed in balsamic vinegar, drainedEst. price €0.50–€1.00
• 1/4 cup plain dry bread crumbs (lowest sodium available)Est. price €0.15–€0.30
• 1 tablespoon olive oilEst. price €0.20–€0.40
• 11/2 teaspoons dried basil, crumbledEst. price €0.10–€0.20

Steps

1. 1

   Begin by preheating the oven to 350°F. Then, use olive oil spray to lightly coat a rimmed baking sheet.

2. 2

   Lay the fish evenly on the baking sheet. Squeeze the lemon juice over the fish, then season with pepper. Arrange the tomatoes, bell pepper, and capers on top of the fish.

3. 3

   Combine bread crumbs, oil, and basil in a small bowl. Once mixed, evenly distribute the mixture over the fish.

Full steps, exact amounts, and Cook Mode are available after sign-in.

• Cultural note

  The Herbed Mediterranean Baked Fish recipe originates from the Mediterranean region, known for its emphasis on fresh and simple ingredients like olive oil, herbs, and seafood. This dish reflects the Mediterranean diet, which is renowned for its numerous health benefits.

• Seasonal note

  This Herbed Mediterranean Baked Fish dish is best enjoyed in the spring and summer months when tomatoes and bell peppers are in season, providing the freshest and most flavorful ingredients.

• Health note

  This recipe is a healthy choice as it is low in calories and saturated fat while high in protein and vitamins A and C from the fish, vegetables, and lemon juice. The omega-3 fatty acids in the fish are beneficial for heart health.