Bake your favorite type of fish with some green beans for a quick, healthy, and gluten-free Mediterranean dinner!
When I was thinking of starting this blog I had some concerns about the recipes I was going to post. I realized that a lot of people are interested in gluten-free recipes and I didn’t know if I had a lot of those. As it turns out, a good number of the Mediterranean recipes that I had in mind are naturally GF, like today’s Mediterranean one pan baked fish with green beans, this mediterranean mayo-less potato salad, and of course, my favorite lighter but creamy porcini mushroom risotto. Want some meat? This simple turkey roll is also GF!
OK everybody, it’s time for some baked fish!
I admit that I don’t eat fish as often as I should, and frankly I don’t know why… Fish is one of the best foods you can eat. It’s very rich in protein and even the fat that contains is healthy (omega fats are considered to be good for your heart and your cardiovascular system. There are even some studies that suggest that omega fats help you burn your own fat while on a diet. Hm…) There are a lot of opinions about fresh and frozen fish. I believe that if you can get your hands on some extra fresh fish, then you should buy it right away without hesitation! BUT, if you doubt whether or not the fish is fresh, then it’s probably better to buy a good quality frozen one and thaw it according to directions. A good quality frozen fish that has been kept in ice right after it’s caught will be much better and fresher than another of a dubious origin.
Now that I write this post, I realize this dish has a lot of advantages
- You can use your favorite type of fish. Choose among whole fish like sea bass, bream, cod, even trout, or go for some thick slices of bigger ones like tuna, bonito, snapper shark, swordfish, salmon. Snapper shark is very common in greek cuisine. Only very small fish won’t do the job.
- It is one pan, which means easy and with less clean up!
- Did I mention it has fish, olive oil and vegetables?
- It is gluten free. (I like to eat it with a thick slice of sourdough bread, to get the real Mediterranean experience. For a gluten free option I suggest baking for 20 minutes some potatoes in pieces, and then adding the rest of the ingredients).
Don’t forget to serve this Mediterranean one pan baked fish with green beans with some thick slices of sourdough bread (or a GF bread if you don’t eat gluten)!
- 2-3 pounds of your favorite fish, whole or fillets
- 2 cups tomatoes in cubes
- 1 red pepper in cubes
- 2 onions in cubes
- 2 cups green beans (slightly boiled)
- 1 clove crushed garlic
- 1 bay leaf
- 1 Tbsp oregano
- 1/2 cup olive oil
- 1/2 cup parsley
- salt and pepper to taste
- Lemon wedges for serving
Preheat oven at 360 °F (180 °C)
In order for the fish to bake in short time and the tomato juices to reduce and form a nice sauce, you should pick a big pan and not overcrowd the vegetables.
Salt and pepper the fish and place it in the pan. Sprinkle it with some of the oregano.
In a bowl, mix all the rest of the ingredients except olive oil. Add again some salt and pepper and transfer to the pan.
Drizzle with olive oil.
Bake for 45 to 50 minutes, or until a sauce has formed from the juices. You may need to add a little water during baking.
Serve with slices of lemon and a nice sourdough bread.