Mediterranean Fish Casserole For One Person

Recipe Introduction:

Dive into the heart of the Mediterranean with a delightful single-serving fish casserole that captures the vibrant flavors and aromas of this rich culinary tradition. This recipe features tender white fish, ripe tomatoes, bell peppers, and olives, all brought together with a hint of fresh lemon and aromatic herbs. Not only is this dish a feast for the senses, but it’s also a powerhouse of nutrition. High in omega-3 fatty acids, essential vitamins, and antioxidants, this casserole supports heart health and fits seamlessly into a Mediterranean diet known for its emphasis on whole foods and balanced eating. Perfect for anyone seeking a flavorful, health-conscious meal!

Why You’ll Love This Recipe?

Flavor Explosion: The combination of fresh herbs, zesty lemon, and briny olives makes every bite a delightful experience.
Quick and Easy: Designed for one, this recipe requires minimal prep and cleanup, making it perfect for busy evenings.
Nutrient-Rich: Packed with lean protein and healthy fats, this dish is a nutritional powerhouse that supports overall wellness.
Versatile Enjoyment: Easily adapted to meet dietary preferences or to incorporate seasonal ingredients, this casserole is as flexible as it is delicious.

Recipe Variations:

Spicy Kick: Add a pinch of red pepper flakes for a spicy twist that elevates the dish’s vibrant flavors.
Extra Protein: Include a handful of chickpeas for a heartier meal and an extra boost of plant-based protein.
Herbaceous Delight: Swap the standard herbs for fresh basil and mint for a refreshing and aromatic variation.
Creamy Indulgence: Stir in a tablespoon of Greek yogurt before serving for a creamy texture and added richness.
Citrus Infusion: Grate some orange zest over the top for a unique citrus note that complements the savory elements beautifully.

Detailed Recipe & Nutritional Information:

Ingredients:

1 fillet (about 150g) of white fish (such as cod or haddock)
1 small ripe tomato, diced
1/4 cup red bell pepper, diced
5 black olives, pitted and sliced
1/4 lemon, juiced
1 teaspoon extra-virgin olive oil
1 garlic clove, minced
1/4 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley for garnish (optional)

Instructions:

Preheat your oven to 375°F (190°C).
Lightly grease a small baking dish with half of the olive oil.
Place the fish fillet in the dish and season with salt, pepper, and oregano.
In a small bowl, combine the diced tomato, bell pepper, olives, garlic, and remaining olive oil. Toss to mix.
Spoon the vegetable mixture over the fish fillet, ensuring an even distribution.
Drizzle lemon juice over the top.
Bake in the preheated oven for about 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
Garnish with fresh parsley before serving if desired.

Health Benefits:

Omega-3 Fatty Acids: Promote heart health and reduce inflammation.
Antioxidants: Found in tomatoes and bell peppers, they help fight oxidative stress.
Lean Protein: Supports muscle maintenance and repair.
Healthy Fats: Olive oil provides monounsaturated fats that benefit cholesterol levels.
Vitamins and Minerals: Ingredients like lemon and parsley are rich in essential nutrients that support overall health.

Nutritional Information (per serving):