Mediterranean baked fish

    Mediterranean baked fish


    180 people made this

    About this recipe: Fish fillets are baked in a Parmesan tomato sauce made with Italian herbs and seasonings, olives, and white wine.

    Serves: 4 

    • 5 plum tomatoes
    • 2 tablespoons extra virgin olive oil
    • 1/2 red onion, chopped
    • 2 cloves garlic, chopped
    • 1 pinch dried oregano
    • 4 tablespoons white wine
    • 24 Kalamata olives, pitted and chopped
    • 4 tablespoons capers
    • 1 teaspoon fresh lemon juice
    • 6 leaves fresh basil, chopped
    • 3 tablespoons freshly grated Parmesan cheese
    • 500g (1 1/4 lb) flounder or sole fillets
    • 6 leaves fresh basil, torn

    Prep:15min  ›  Cook:30min  ›  Ready in:45min 

    1. Preheat oven to 220 C / Gas mark 7.
    2. Bring a saucepan of water to the boil. Plunge tomatoes into the boiling water, and immediately remove to a medium bowl of ice water. Drain, then remove skins. Chop, and set aside.
    3. Heat olive oil in a frying pan over medium heat, and sauté onion until tender. Stir in garlic and oregano. Stir in tomatoes, and cook until tender. Mix in wine, olives, capers, lemon juice and the chopped basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
    4. Place fish in a shallow baking dish. Cover with the sauce, and top with remaining basil leaves.
    5. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

    Did you know?

    Dover sole (from the eastern English Channel), lemon sole and flounder are all from sustainable stocks.

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