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Baked Mediterranean Fish

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This fresh flavorful dish is also surprisingly easy. Served with my Garlicky Kale it is also a complete low carb meal. The Mediterranean Salsa that accompanies the dish is bright and satisfying. This dish makes a great family dinner and is pretty enough for guests too. Enjoy!

  • Author: Eating Enchanted
  • Yield: 4 people 1x
  • Category: Dinner, Main Dish
  • Cuisine: Italian, Mediterranean

Ingredients

Scale
  • 1 1/2 pounds Rockfish (or other firm white fish)
  • 2 teaspoons Avocado oil (or Extra Virgin Olive Oil)
  • 1/2 lemon (juiced and strained)

Mediterranean Salsa

  • 1/2 cup Pimento Stuffed Olives (drained and minced)
  • 1 1/2 Tablespoons Capers (drained)
  • 2 Roma Tomatoes (seeded and diced small)
  • 2 teaspoons Lemon juice (freshly squeezed)
  • 2 teaspoons Extra Virgin Olive Oil

Kale

  • 1 bunch Dark Green Kale
  • 3 cloves Garlic (thinly sliced)
  • 1 Tablespoon Avocado oil
  • 1/2 teaspoon Salt
  • Freshly ground black pepper (to taste)

Instructions

  1. Preheat your oven to 400℉.
  2. Drizzle a large baking dish with 2 teaspoons of avocado or olive oil.
  3. Place the fish in one large piece into the dish and then squeeze the juice from 1/2 a lemon over the top.
  4. Drizzle one teaspoon of avocado or olive oil over the top of the fish and sprinkle with salt and pepper.
  5. Place the baking dish in the oven and bake the fish for 15-20 minutes until firm but not over cooked.

Mediterranean Salsa

  1. In a small bowl, combine the minced olives, artichoke hearts, add the capers and the chopped tomato.
  2. Stir gently and then add 2 teaspoons of lemon juice and 2 teaspoons of olive oil.
  3. Season with freshly ground black pepper and stir again.
  4. Set aside until fish and kale are ready.

Kale

  1. When the fish has about five minutes left to cook, prepare the kale.
  2. In a large skillet or wok over med-high heat, add the avocado oil or olive oil to the pan and heat until very hot then add the kale and garlic.
  3. Stir constantly until the kale is starts to wilt slightly, then add the salt.
  4. Keep stirring until the garlic is transparent and fragrant and the kale is nicely wilted, approximately 2 min more.
  5. Season with freshly ground black pepper. Serve immediately.

For Plating

  1. Carefully slice the fish into 4 equal portions.
  2. Arrange 4 dinner plates on your counter or work surface.
  3. Using tongs, place 1/4 of the cooked kale in the center of each plate.
  4. Carefully transfer a portion of the fish to each dinner plate resting on top of the kale.
  5. Then spoon the Mediterranean Salsa over the top of the fish. Serve immediately and enjoy.


Why should you have more than one oil in your pantry? I’m here to break it down for you.

Based on how the oil is produced and whether it is raw or produced with heat will impact how and when it should be used. Every oil has its own ideal use. Each oil also has a unique smoke point. That being the temperature at which the oil will start to smoke, burn and produce chemicals that negatively effect the flavor of your food. In order to get the most health benefits and performance out of the oils in your kitchen you should be aware of the smoke point of your oil. When cooking, choose an oil that has a smoke point that is higher than the heat you are planning to use. Extra Virgin Olive Oil has a relatively low smoke point approximately 375℉. Sesame Oil smokes at about 420℉, Canola Oil at about 435℉, Coconut Oil and Avocado Oil at 500℉. With all of these different temperatures, I feel it is important to have different oils for different uses. I often stir fry in Coconut Oil, and like to use if for baking in place of butter in recipes. I love Sesame Oil for Asian dishes, marinades and as a finishing oil. It has tons of great flavor and therefore you can use a lot less of it than other oils.

My favorite oil to use in salad dressing and to finish dishes after they have been cooked is Extra Virgin Olive Oil. I have recently starting using Avocado Oil to saute and to roast veggies, meat and fish. Avocado oil is now my go to oil in the kitchen for cooking. It can be found now at many popular membership warehouse stores. So you can get it in larger quantities for less money than if you buy it at a specialty grocery store. Any oil in its raw form is fine to use in dressing or for finishing, with the exception of coconut oil since it is solid at room temperature. It is best for baking and high heat cooking so it can melt first. If you are currently tied to one type of oil, consider trying some that are new to you. Many manufacturers now print the smoke point on the label so it is easy to know if it good for high heat cooking.

Please note: All oils in their raw form will smoke at a much lower temperatures so it is best to check the label before using it to stir fry, deep fry, saute, roast or bake.

More Tips


 Baked Mediterranean Fish – This fresh flavorful dish is also surprisingly easy. Served with my Garlicky Kale it is also a complete low carb meal. The Mediterranean Salsa that accompanies the dish is bright and satisfying. This dish makes a great family dinner and is pretty enough for guests too. Enjoy! – Rockfish (or other firm white fish), Avocado oil (or Extra Virgin Olive Oil), lemon (juiced and strained), Mediterranean Salsa: Pimento Stuffed Olives (drained and minced), Capers (drained), Roma Tomatoes (seeded and diced small), Lemon juice (freshly squeezed), Extra Virgin Olive Oil, Kale: Dark Green Kale, Garlic (thinly sliced), Avocado oil, Salt, Freshly ground black pepper (to taste), , Preheat your oven to 400℉.; Drizzle a large baking dish with 2 teaspoons of avocado or olive oil.; Place the fish in one large piece into the dish and then squeeze the juice from 1/2 a lemon over the top.; Drizzle one teaspoon of avocado or olive oil over the top of the fish and sprinkle with salt and pepper.; Place the baking dish in the oven and bake the fish for 15-20 minutes until firm but not over cooked.; Mediterranean Salsa: In a small bowl, combine the minced olives, artichoke hearts, add the capers and the chopped tomato.; Stir gently and then add 2 teaspoons of lemon juice and 2 teaspoons of olive oil.; Season with freshly ground black pepper and stir again.; Set aside until fish and kale are ready.; Kale: When the fish has about five minutes left to cook, prepare the kale.; In a large skillet or wok over med-high heat, add the avocado oil or olive oil to the pan and heat until very hot then add the kale and garlic.; Stir constantly until the kale is starts to wilt slightly, then add the salt.; Keep stirring until the garlic is transparent and fragrant and the kale is nicely wilted, approximately 2 min more.; Season with freshly ground black pepper. Serve immediately.; For Plating: Carefully slice the fish into 4 equal portions.; Arrange 4 dinner plates on your counter or work surface.; Using tongs, place 1/4 of the cooked kale in the center of each plate.; Carefully transfer a portion of the fish to each dinner plate resting on top of the kale.; Then spoon the Mediterranean Salsa over the top of the fish. Serve immediately and enjoy.; ; – – Dinner – Main Dish – Italian – Mediterranean – Dairy Free – Gluten Free – Low Carb – Paleo – Pescatarian