# Mediterranean Baked Fish

A delicious and healthy fish dish cooked in a pan with tomatoes, olives, capers and peppers.

- Servings: 4 servings
- Total time: 12 min
- Cuisine: Mediterranean
- Category: Dinner
- Language: en

## Ingredients

- 500 g firm white flesh fish fillet
- salt
- pepper
- 3 tbsp olive oil
- 1 brown onion
- 2 clove garlic
- 4 tbsp capers
- 2 punnet grape tomatoes
- 2 tsp dried oregano
- 0.5 cup pitted kalamata olives
- 0.5 cup roasted pepper strips
- 1 handful parsley leaves
- lemon wedges

## Instructions

1. Season the fish with salt and pepper and drizzle over half the olive oil, gently rubbing it over the fish. Set aside.
2. Place a large frying pan over a medium/high heat and add the remaining olive oil, onion, garlic, and a pinch of salt.
3. Cook, stirring for 3 minutes, to soften then add in half the capers, the tomatoes and oregano.
4. Turn the heat down and cook the tomatoes out until bursting, crushing them with a fork to create a thick ragu then stir through half the olives.
5. Nestle in the fish and scatter over the roast peppers.
6. Cover the pan with a lid and let it simmer on a low heat for 10-12 minutes, until the fish is just cooked.
7. Serve scattered with remaining capers, olives, parsley and lemon to squeeze.

## Equipment

- large frying pan
- knife
- fork
- spoon
- lid

## Source

- Original video: https://www.instagram.com/reel/DCZgBO_S0q6/?igsh=MXMyODl1ZGprbTJncg==
- Recipe page: https://www.cliprecipe.com/recipe/637b20a5-da0d-4f76-b23c-dc11f42a16b5
- Extracted: 2025-04-13

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt