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Filet De Poisson À La Méditerranéenne Recipe

Name: Bonjour Ma Cuisines FILET DE POISSON À LA MÉDITERRANÉENNE Recipe
Cook time: 35 min
Total time: 35 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 pieces white fish fillets (cod, halibut, sea bass, or similar), skinless; 2 tbs extra-virgin olive oil; 1 whole lemon; 2 tsp garlic cloves, minced; 1 tsp salt; 1 tsp black pepper, freshly ground; 1 tsp dried oregano; 2 tbs extra-virgin olive oil; 0.5 cups yellow onion, small, finely chopped; 2 tsp garlic cloves, minced; 2 cups cherry tomatoes, halved (or plum tomatoes chopped); 0.5 cups kalamata olives, pitted and halved; 2 tsp capers, drained; 0.25 cups dry white wine (or low-sodium vegetable/chicken broth); 2 tbs fresh basil, chopped; 2 tbs fresh flat-leaf parsley, chopped; 1 tsp lemon zest; 0.25 tsp red pepper flakes (optional); 0.5 tsp salt; 0.5 tsp black pepper; 4 pieces lemon wedges; 1 tsp extra-virgin olive oil (finish); 1 tbs fresh parsley, chopped (garnish)

Inspired by Bonjour Ma Cuisine

Time35m

Serves4

Oven-Roasted Fish fillet, Mediterranean Sauce

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Ingredients

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Fish & Seasoning

4 pieces white fish fillets (cod, halibut, sea bass, or similar), skinless

2 tbs extra-virgin olive oil

1 whole Lemon

2 tsp Garlic cloves, minced

1 tsp Celtic sea salt

1 tsp Black pepper, freshly ground

1 tsp Dried oregano

Mediterranean Sauce

2 tbs extra-virgin olive oil

1/2 cups yellow onion, small, finely chopped

2 tsp Garlic cloves, minced

2 cups cherry tomatoes, halved (or plum tomatoes chopped)

1/2 cups Kalamata olives, pitted and halved

2 tsp capers, drained

1/4 cups dry white wine (or low-sodium vegetable/chicken broth)

2 tbs Fresh basil, chopped

2 tbs fresh flat-leaf parsley, chopped

1 tsp Lemon zest

1/4 tsp red pepper flakes (optional)

1/2 tsp Celtic sea salt

1/2 tsp black pepper

To Serve

4 pieces lemon wedges

1 tsp extra-virgin olive oil (finish)

1 tbs fresh parsley, chopped (garnish)

Method

Fish & Seasoning

Preheat and prepare fish

Preheat oven to 400°F (200°C). Pat the fish fillets dry with paper towels and place them on a lightly oiled baking dish or rimmed sheet lined with parchment.

Season fillets

Brush or drizzle 2 tablespoons olive oil evenly over the fillets. Sprinkle minced garlic, salt, pepper, and dried oregano across the fillets. Zest the lemon over the fish, then cut the lemon in half — you will use juice later.

Mediterranean Sauce

Sauté aromatics

In a medium sauté pan over medium heat, warm 2 tablespoons extra-virgin olive oil. Add the finely chopped onion and cook, stirring occasionally, until translucent and softened, about 4–5 minutes. Add 2 teaspoons minced garlic and cook 30–45 seconds more until fragrant.

Build the sauce

Add the halved cherry tomatoes to the pan and cook until they begin to soften and release juices, about 4–6 minutes. Stir in the white wine (or 1/4 cup broth) and bring to a simmer for 2 minutes to reduce slightly. Add the olives, capers, lemon zest, red pepper flakes (if using), salt, and black pepper. Simmer gently for 3–4 minutes until the mixture is saucy but still chunky.

Finish with herbs

Remove the pan from heat and stir in the chopped basil and parsley. Taste and adjust seasoning with more salt, pepper, or a squeeze of lemon juice from half the lemon, as desired.

Spoon sauce over fish before baking (optional)

For a more integrated flavor, spoon about half of the warm Mediterranean sauce over each seasoned fillet in the baking dish. Save remaining sauce to spoon over after baking. If you prefer a drier top, bake the fish plain and pour sauce over when plated.

Bake & Serve

Bake

Place the baking dish with the sauced (or plain) fillets into the preheated oven. Roast for 10–14 minutes, depending on thickness: fish is done when it flakes easily with a fork and reaches an internal temperature of about 135–145°F (57–63°C). Thicker fillets may take up to 16 minutes.

Rest and finish

Remove the fish from the oven. Spoon any remaining warm Mediterranean sauce over the fillets. Drizzle with 1 teaspoon extra-virgin olive oil and scatter chopped parsley. Squeeze the remaining half of the lemon over the fish to taste and serve with lemon wedges on the side.

Serving suggestion

Serve immediately with roasted potatoes, steamed rice, or a simple green salad and crusty bread to soak up the sauce.