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Baked Greek Fish With Citrus and Olives

Baked Greek Fish With Citrus and Olives

Bright Mediterranean flavors - olive oil, garlic, crushed red pepper, citrus, and olives - bake atop firm, white fish. Served with simple bulgur pilaf, Baked Greek Fish With Citrus and Olives is bursting with flavor, super healthy, and on your table in less than 30 minutes!

Course Main Dish
Cuisine Greek, Mediterranean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 20 minutes
Servings 4
Calories 457 kcal
Author Tamara

Ingredients

  • 1 tablespoon olive oil
  • 1 small sweet or red onion, chopped
  • 1 teaspoon garlic, minced
  • 1/2 teaspoon crushed red pepper (see notes)
  • 1 teaspoon anchovy paste (see notes)
  • 1/4 cup dry sherry or white wine
  • 2 cups good diced tomatoes
  • 1 blood orange, zest and juice about 1/2 cup (see notes)
  • 2 tablespoons kalamata olives, coarsely chopped
  • 24 ounces firm white fish fillets (see notes)
  • 2 tablespoons fresh Italian parsley, chopped (for garnish)

Bulgur Pilaf

  • 2 cups broth, stock, or water (see notes)
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1 cup #2 bulgur not cracked wheat

Instructions

The Fish

  1. Preheat oven to 425 degrees (400 convection).

  2. To a large saute pan, add the olive oil over medium-high heat. Add the chopped onion and garlic. Saute until onions are softened.

  3. Add the crushed red pepper and anchovy paste. Using a wooden spoon, mix well. Cook 2-3 minutes

  4. De-glaze the pan with the sherry or white wine. Add the tomatoes, juice and zest, and olives. Bring to a boil, then remove from the heat.

  5. Ladle a bit of the sauce over the bottom of an appropriate baking dish. I use a 7 x 11 x 3 ceramic baking dish. Spread the sauce out, then lay your fish fillets over top. Cover the fish with the remaining sauce.

  6. Place casserole uncovered in preheated oven. Bake until the fish flakes easily with a fork - about 15 minutes and depending on the thickness of your fish.

The Bulgur

  1. While the fish bakes, prepare the pilaf. Read your specific package instructions for ratio of liquid to bulgur, and cook times. Adjust accordingly.

  2. To a small saucepan with a lid, add the liquid, olive oil, and salt.  Bring to a boil. Add the bulgur, and reduce heat to a simmer. Cook 10 minutes. Fluff with a fork. If you have any remaining liquid, drain it off and then fluff. Replace lid until ready to serve.

To Finish

  1. Divide the bulgur pilaf among 4 small plates. Top each with a fourth of the fish and sauce, and garnish with parsley. Enjoy!

Recipe Notes

I keep anchovy paste in my refrigerator. Typically, I use small amounts of anchovy in my dishes, and this is super convenient!

I have recently started keeping barramundi fillets in my freezer. Feel free to use your favorite firm, white fish in this recipe. I plan on 4-6 ounces of lean protein per serving. 

As I type, blood oranges are in season in the Rio Grande Valley, and we love them! Any orange or lemon works great. I've not tried grapefruit, but I'm guessing it would be tasty as well! 

Serve Baked Greek Fish With Citrus and Olives with simple bulgur cooked in broth or water (recipe in this post), or with my Mediterranean Bulgur Pilaf (recipe coming soon)!

Tip: I use smaller "salad" plates for dishes like this one. It looks like more food, and it helps with portion control.

Macronutrients (approximation only from MyFitnessPal): 45 g protein; 36 g carbohydrates; 13 g fat.