Mediterranean Baked Fish

Prep Time: 15 minutes.   Cook time 40 minutes (in total).

Servings: 4

A Word From The Cook

This recipe was inspire when my friend Darren Long gave me some of his freshly caught Pickerel.    If you can get it, its the only way to go.


  • 2 lbs White Fish (I’ve used Pickerel, Cod or Halibut)
  • 1/2 Fennel Bulb (cut into bit size pieces)
  • 1/2 Orange, Yellow &/or Green Bell Peppers (sliced – the colour adds to the appeal of the dish)
  • 1 Cup Cherry Tomatoes
  • 3 Garlic Cloves (smashed)
  • 2 Tbsps Capers
  • 1 tsp Chili Flakes
  • 2 Tbsps Olive Oil
  • 2 Tbsps Honey
  • 1/2 Cup White Wine
  • 1 Lemon (Sliced)
  • 1 bunch fresh Basil Leaves (ribboned) for garnish


  1. Preheat Oven to 350°
  2. Add the Fennel, Tomatoes, Garlic, Capers, Chili Flakes, Olive Oil and Honey to a ceramic baking dish.
  3. Toss with a spatula to ensure everything is combined.
  4. Bake for 20 minutes.
  5. Remove from oven and nestle the white fish amongst the baked ingredients.  Sprinkle with salt and pepper and add the lemon slices at the same time.
  6. Add the white wine and continue to bake for another 18 minutes (until the fish is cooked / flakey).
  7. Remove from oven and spoon the mixture over the fish, top with fresh basil.
  8. Serve over cooked rice.
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