What has white flaky white fish, juicy artichokes, tangy feta and is cooked in just one pan? Oh, and takes only 35 minutes to throw together?
This right here, you guys. This delicious, easy and super healthy Mediterranean baked fish with artichokes, olives, capers and feta.
Do you guys have any must-have items that you always keep in your kitchen? I do! Actually, I have a super long list (hoarding tendencies) and on it you will find canned artichokes, capers, olives, lemons, canned tomatoes, lemons and frozen fish (in addition to many other items). The other night 5pm rolled around and I realized I had no idea what I was making for dinner. In less than an hour I would have a very hungry husband and even more hungry toddler to feed.
I looked in the pantry and pulled out whatever I could find that would go well together. Artichokes are my favorite, so that’s the first thing I grabbed and olives and capers are Octavian’s favorite, so I grabbed those next. Thankfully, the husband eats anything. We hadn’t eaten fish in weeks, so I decided to change things up and make that our protein. After that the rest of the dinner was a matter of cleaning out the refrigerator. A half container of feta and fresh basil? sure. A half onion? why not? Lemons? YES! must add lemons.
Then I got to cooking. I knew I didn’t have much time and I was in no mood for lots of dishes (who is?) so I started with the onion, garlic, and tomatoes and quickly made that into a simple, chunky tomato sauce. Next came the fish and layering of the artichokes, olives and lemon. Into the oven it went. I decided to finish the cooking in the oven because that was just the easiest thing to do.
And I love easy.
In that time I cleaned up any mess, set the table and sliced a big fresh crusty loaf of bread to dip in the tomato sauce. Once the fish easily flakes off with a fork, I removed from the oven and top with fresh basil and feta cheese.
You guys, it’s so easy. I’m drooling just thinking about it.
So pleaseee, tell me, how many of these ingredients do you have in your pantry? Am I the only one that stockpiles food for absolutely no reason at all? It used to drive my husband crazy (“more artichokes?”), but now I think he finally gets it. Or, he’s just given up trying to understand.
Yeah, probably the latter.
Healthy Mediterranean Baked Fish
Prep Time: 5 minutes / Cook Time: 30 minutes / Total Time: 30-35 minutes
Yield: 4-6 servings
1-2 tablespoons olive oil
1/2 yellow onion, chopped or 2 large shallots, chopped
6 cloves garlic
2 (14 ounce) cans chopped tomatoes
1/4 cup fresh chopped basil, packed
salt + pepper
White fish (I used cod fillets), 4 fillets
4 ounces kalamata olives
2 tablespoons capers
2 lemons, sliced
1 can artichokes, liquid drained
Feta cheese, crumbled
Preheat oven to 375 degrees F.
In a large oven-safe skillet, heat olive oil over medium heat (if you do not have an oven safe skillet, that’s ok. You will just need to use two dishes). Once warm, add onion (or shallots) and garlic and sauteé until fragrant, approximately 1-2 minutes. Add crushed tomatoes, basil, salt and pepper and mix well. Bring to just a boil and remove from heat.
In the same (oven-safe) skillet, place fish on top of the fresh basil tomato sauce. Gently place artichokes in the tomato sauce between the fish fillets, and place thin slices of lemon on top of the fish. Add the drained olives and capers on top of the fish and tomatoes.
Place skillet in the center of your preheated oven and bake for approximately 15-25 minutes, or until fish flakes easily with a fork (the time will vary depending on the size and thickness of your fish).
Garnish with fresh basil and feta cheese and serve with a side of fresh bread, couscous or quinoa.