Healthy Fish & Seafood Dinners for Skinnytaste (Print Version)
Discover light and flavorful fish and seafood recipes from Skinnytaste. Enjoy healthy, easy-to-make meals packed with lean protein and fresh ingredients.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
# Ingredients:
→ Ocean's Catch
01 -
1 1/2 lbs cod fillets (or other firm white fish like snapper or halibut), skinless
02 -
1/2 tsp sea salt
03 -
1/4 tsp black pepper
→ Vibrant Mediterranean Relish
04 -
1 pint cherry tomatoes, halved
05 -
1/2 cup Kalamata olives, pitted and roughly chopped
06 -
1/4 cup fresh parsley, chopped
07 -
2 tbsp extra virgin olive oil
08 -
1 tbsp fresh lemon juice
→ Aromatic Foundations
09 -
2 cloves garlic, minced
10 -
1/2 small red onion, finely diced
11 -
1 tsp dried oregano
12 -
Pinch of red pepper flakes (optional)
→ Bright Finishers
13 -
Lemon wedges, for serving
14 -
Fresh dill sprigs, for garnish
# Instructions:
01 -
Preheat oven to 400°F. In a medium bowl, combine 1 pint halved cherry tomatoes, 1/2 small finely diced red onion, 2 minced cloves garlic, 1/2 cup chopped Kalamata olives, and 1 tsp dried oregano. This forms the flavorful base for your Fish & Seafood Recipes | Skinnytaste.
02 -
Add 2 tbsp extra virgin olive oil, 1 tbsp fresh lemon juice, 1/4 cup chopped fresh parsley, and an optional pinch of red pepper flakes to the tomato mixture. Stir well to combine all ingredients, ensuring the relish is evenly coated and vibrant.
03 -
Pat dry 1 1/2 lbs cod fillets with paper towels. Season both sides evenly with 1/2 tsp sea salt and 1/4 tsp black pepper. This crucial step enhances the natural flavors of the fish, preparing it for a delicious Fish & Seafood Recipes | Skinnytaste.
04 -
Place the seasoned cod fillets in a baking dish. Spoon the prepared Mediterranean relish evenly over the top of each fillet, ensuring a generous coating. Distribute any remaining relish around the fish in the dish.
05 -
Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork. Cooking time may vary based on fish thickness. Do not overcook to maintain the tender texture of your Fish & Seafood Recipes | Skinnytaste.
06 -
Remove the baking dish from the oven and let the fish rest for a few minutes. Garnish generously with fresh dill sprigs and serve immediately with lemon wedges. Enjoy this healthy and flavorful meal!
# Notes:
01 -
Feel free to substitute cod with other firm white fish like snapper, halibut, or even tilapia for similar results.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid drying out the fish.
03 -
Serve this Mediterranean-inspired fish with a side of quinoa, brown rice, or a simple green salad for a complete and balanced meal.
04 -
For an extra burst of flavor, lightly toast the Kalamata olives before chopping them, or add a few capers to the relish.
# Tools You'll Need:
01 -
Baking dish
02 -
Cutting board
03 -
Sharp knife
04 -
Measuring spoons
05 -
Measuring cups
06 -
Small mixing bowl
# Nutrition Facts (Per Serving):
Calories: 247 kcal
Total Fat: 10 g
Total Carbohydrate: 7 g
Protein: 32 g