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Mediterranean Baked Fish

30 December 2011 6,213 views No Comment

After all of the rich food and desserts we enjoyed during the holidays the recipe below is a welcome change to nutritious lighter fare that still offers the comfort and heartiness desired in the winter months.


Mediterranean Baked Fish with Herbed Lentils


Ingredients (for four servings):


  • (4) Eight ounce filets of flaky white fish i.e.: Cod, Haddock, Tilapia or Halibut
  • Cup (approximately 20) whole, pitted, Kalamata olives
  • Cup (approximately 20) whole, cherry or grape tomatoes
  • Large bunch of leeks
  • Bunch of fresh Basil (approximately 12 whole large leaves)
  • Fresh lemons
  • Tablespoons of grape seed oil
  • Cloves fresh garlic, finely diced
  • Teaspoon ground sea salt
  • (1/2) teaspoon fresh ground pepper


Preheat oven to 350 degrees.  Thoroughly clean the leeks by cutting the green tops and roots off, slice the remaining shafts vertically down the middle then soak them in a bowl of water to remove all of the sand.  Make horizontal slices creating half moon shaped ribbons. Add the leeks to a large skillet with the finely diced garlic cloves and sauté together on medium heat for 5 minutes or until the leeks are soft.


Line a large glass-baking pan with the Basil leaves then place the fish on top.  Cover the fish with sautéed leeks and garlic, Kalamata olives and tomatoes.  Add ¼ cup of fresh lemon juice, 2 tablespoons of grape seed oil, sea salt and pepper. Top with freshly sliced lemon wedges and cover tight with tin foil.


Based on the thickness and type of the fish, bake for 12-17 minutes.  It should flake with the touch of a finger or a fork when it’s ready.

Herbed Lentils with Spinach



  • 1 cup French lentils
  • 2 cups water
  • 2 tablespoons grape seed oil
  • 2 tablespoons diced shallots (approximately 1 large shallot)
  • 3 cups baby spinach leaves (about 3 ounces)
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/4 cup chopped fresh mint leaves
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Place the lentils in a pot with the water and bring to a boil. Cover and simmer for 30-35 minutes, until the lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside.

Heat the grape seed in a large skillet over a medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the lentils, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.

Please note: The photo above shows the herbed lentils with tomatoes.  Since tomatoes are in the Mediterranean Fish recipe,  I leave them out for this meal but it is your personal preference.









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