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Mediterranean Baked Fish with Tomato and Olive Sauce: A Flavorful and Healthy Meal

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Discover the rich flavors of Mediterranean Baked Fish with Tomato & Olive Sauce. A healthy, easy recipe perfect for any occasion.

Ingredients

Scale
  • ¼ cupfresh flat-leaf parsley, minced
  • 2 tablespoonsfresh cilantro, minced
  • ½ cupolive oil
  • 2 teaspoonssweet paprika
  • 8threads saffron, crushed
  • 1 teaspoonground ginger
  • 1lemon
  • 4six-ounce boneless fish fillets (tilapia is a good choice)
  • 4large tomatoes
  • 2large garlic cloves, minced
  • 1 teaspoonground cumin
  • Salt and pepper, to taste
  • 2carrots, peeled and sliced diagonally into¼-inch pieces
  • 1onion, thinly sliced
  • 1 tablespoonpreserved lemon pulp
  • 12green and/or black olives, pitted
  • Fresh parsley or cilantro leaves for garnish

Instructions

  1. In a large bowl, mix together parsley, cilantro, olive oil, paprika, saffron, and ginger. Squeeze the juice of half the lemon into the mixture. Coat the fish fillets with this marinade, cover, and refrigerate for 1 to 2 hours. Slice the remaining lemon into 8 thin slices.
  2. Bring a large saucepan of water to a boil. Carefully drop the tomatoes into the water, one at a time, for about 10 seconds. Remove with a slotted spoon and let them cool. Once cooled, peel off the skins.
  3. Place a strainer over a medium-sized bowl. Quarter the tomatoes and remove the seeds into the strainer, using a spoon to press and extract the juice. Coarsely chop the tomatoes.
  4. In a large saucepan, combine the chopped tomatoes, juice, garlic, and cumin. Cook over medium heat, mashing and stirring occasionally, for 8 to 10 minutes until the sauce thickens slightly. Season with salt and pepper to taste, then set aside.
  5. Preheat the oven to 350°F (175°C).
  6. Arrange the carrot slices in a single layer at the bottom of an enameled casserole dish or Dutch oven. Layer the onion slices on top. Spoon the tomato sauce over the onions and cover the dish with aluminum foil or a lid if using a Dutch oven. Bake in the middle of the oven for about 30 minutes, or until the carrots are tender.
  7. After 30 minutes, remove the casserole from the oven. Place the marinated fish fillets on top of the vegetables. Reserve any remaining marinade. Spread a little preserved lemon pulp on each fillet and top with two slices of lemon.
  8. Pour the reserved marinade around the fish and scatter the olives around the fillets. Return the dish to the oven and bake uncovered for 20 to 25 minutes, until the fish is flaky.
  9. Once done, spoon some of the sauce over the fish and garnish with fresh parsley or cilantro leaves. Serve over couscous, if desired.
  10. Enjoy this flavorful, Mediterranean-inspired dish!

Find it online: https://www.kitchensara.com/mediterranean-baked-fish-with-tomato-and-olive-sau/