Mediterranean Baked Fish

The Mediterranean diet is getting a lot of attention lately for its healthy distribution of lean fish proteins, Omega-3 EFAs, antioxidants and fat-fighting MUFAs.

mediterranean baked fishYou really can’t go wrong with a Mediterranean diet and there’s so many different flavours to choose from. This recipe came about after I came home from work late one night, opened the fridge and realized, OH MY GOSH! I have nothing for dinner. It all came together from leftovers and items I had on the shelf. Sometimes those are the best kinds of recipes.

Mediterranean Baked Fish

  • 1 fish steak – you can use halibut, mahi mahi, sea bass, striped bass or arctic char – any kind of meaty fish
  • 1 tbsp hummus
  • 2 Kalamata olives, sliced
  • 1 sundried tomato, sliced
  • 1 tsp olive oil
  • ½ low-salt chicken stock
  • ½ cup dry white wine
  • Salt and pepper to taste
  • 1 tbsp Tabasco sauce
  • 1 clove garlic, minced
  • ¼ cup green beans, sliced


Preheat oven to 375⁰F.

Rub the fish steak in olive oil and place in a bake-proof dish. Mix the hummus with the sliced Kalamata olives and sundried tomatoes and spread on the top of the fish. Add the Tabasco and minced garlic to the stock and wine mixture. Carefully pour the chicken stock and white wine into the bake-proof dish until the fish is half immersed in the liquid. Add the green beans. Sprinkle with salt and pepper. Bake at 375⁰F for about 20 minutes.

Serve with a green salad in a olive oil and balsamic vinaigrette and steamed brown rice.

Serves 1.

Nutrition Facts

  • Calories: 253
  • Total Fats: 9 g
  • Total Carbs: 12 g
  • Protein: 28 g

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