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Zesty Moroccan Baked Fish with Olives and Tomatoes

by
S
Sophie

A delightful Moroccan-inspired fish dish with a zesty lemon and olive marinade, baked to perfection with tomatoes and onions.

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Preparation time (min) 40 min
Cooking time (min) 40 min
Difficulty
Zesty Moroccan Baked Fish with Olives and Tomatoes

Ingredients

4 servings
|
  • 1
    Lemon fresh or Lime
  • 2.5 tbsp
    Olive oil extra virgin or Avocado oil
  • 1/4 tsp
    Saffron threads or Turmeric
  • 2 tbsp
    Parsley chopped or Dill
  • 2 tbsp
    Cilantro chopped or Basil
  • 1/2 tsp
    Salt sea or Kosher salt
  • 1/2 tsp
    Paprika sweet or Smoked paprika
  • 1/2 tsp
    Cumin ground or Coriander
  • 1/4 tsp
    Black pepper freshly ground or White pepper
  • 2 clove
    Garlic minced or Shallots
  • 1/2 cup
    Green olives pitted or Black olives
  • 2
    Onion sliced or Leek
  • 4
    Tomato ripe or Cherry tomatoes
  • 4 fillet
    White fish fillet firm or Salmon

Instructions

1

Caramelize the Lemon Slices

Heat a small skillet over medium heat and add the lemon slices, a splash of water, a teaspoon of olive oil, and a pinch of sugar. Cook until the liquid evaporates and the lemons caramelize slightly.

Caramelizing the lemons enhances their natural sweetness and adds depth to the marinade.

Ingredients needed for this step

lemon olive oil
2

Infuse the Saffron

In a microwave-safe bowl, warm the olive oil slightly and add the saffron threads. Let it steep for a few minutes.

Warming the oil helps release the saffron's color and flavor more effectively.

Ingredients needed for this step

olive oil saffron
3

Marinate the Fish

Combine the caramelized lemons, saffron oil, parsley, cilantro, salt, paprika, cumin, black pepper, garlic, and olives in a zip-top bag. Add the fish fillets and coat them well. Marinate in the refrigerator for 30 minutes.

Marinating the fish allows the flavors to penetrate, making it more flavorful.

Ingredients needed for this step

lemon saffron parsley cilantro salt paprika cumin black pepper garlic green olives white fish fillet
4

Preheat the Oven

Preheat the oven to 400°F (200°C).

Preheating ensures even cooking of the fish and vegetables.

5

Assemble the Dish

Layer half of the onion slices and half of the tomatoes in a baking dish. Place the marinated fish on top, pouring the remaining marinade over it. Cover with the remaining onions and tomatoes.

Layering the vegetables ensures they cook evenly and absorb the marinade's flavors.

Ingredients needed for this step

onion tomato white fish fillet
6

Bake the Fish

Cover the dish with foil and bake in the preheated oven for 40 minutes, or until the fish flakes easily with a fork.

Covering the dish with foil traps steam, keeping the fish moist and tender.

Ingredients needed for this step

white fish fillet
7

Serve the Dish

Transfer the fish and vegetables to a serving platter, drizzle with the cooking juices, and garnish with fresh cilantro leaves.

Serving the dish immediately ensures the fish remains warm and the flavors are at their peak.

Ingredients needed for this step

cilantro

Nutrition Facts (100g)

Calories 150 kcal
Fat 8.5 g
  • Saturated Fat: 1.2 g
Carbohydrates 6 g
Fiber 1.5 g
Sugar 2.5 g
Protein 15 g

Learn More About This Recipe

📝

About this Recipe

Discover the vibrant flavors of Moroccan cuisine with this Zesty Moroccan Baked Fish recipe. Featuring a tangy lemon and olive marinade, this dish is baked with fresh tomatoes and onions for a healthy and delicious meal. Perfect for dinner parties or a special family dinner.
💪

Why This Recipe Is Good For You

This recipe is rich in omega-3 fatty acids from the fish, antioxidants from the tomatoes, and healthy fats from olive oil. It's a wholesome and nutritious meal that supports heart health and overall well-being.
💡

Tips & Tricks

For the best flavor, marinate the fish for at least 30 minutes to allow the spices to infuse. Use fresh herbs for a more vibrant taste, and serve with a side of couscous or crusty bread to soak up the delicious juices.
🔄

Recipe Variations

You can substitute the fish with chicken or tofu for a different protein option. Add some sliced bell peppers or zucchini to the baking dish for extra vegetables.
🗄️

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to preserve the texture of the fish.
📚

Recipe History

Moroccan cuisine is known for its bold flavors and use of spices. This dish is inspired by traditional Moroccan tagines, which often combine savory and sweet elements with aromatic spices.
🥗

Nutritional Information

This dish is low in carbohydrates and high in protein, making it suitable for low-carb and high-protein diets. It's also gluten-free and dairy-free.
🍽️

Pairing Suggestions

Pair this dish with a light Moroccan salad, couscous, or a glass of chilled white wine for a complete meal.

Tags

healthy seafood marinated baked mediterranean

Recipe Categories

Cuisine

mediterranean other

Meal Type

dinner lunch

Course

main course other

Cooking Methods

baking other

Occasions

weeknight dinner family gathering summer cookout

Dietary Restrictions

gluten-free dairy-free low-sugar low-carb keto pescatarian paleo halal kosher

Allergens

fish

Seasons

summer all-season

Difficulty

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