The Mediterranean diet features many disease-preventing foods, and people who live in that region have fewer instances of heart disease, diabetes, and high cholesterol. This Mediterranean grilled fish recipe offers many of these health-giving ingredients.
Tomatoes, for example, can reduce the oxidation of cholesterol, decrease heart disease, and have anti-cancer effects. Garlic can lower cholesterol and blood pressure. Common purslane, a plant often used in Mediterranean cuisine, is considered a superfood. Chop a small handful and sprinkle it on the following dish before baking for a healthy boost.
This Mediterranean-style fish is grilled with rosemary, garlic, and lemon, potatoes, black olives, tomatoes, and bell pepper. When you savor it, we hope you catch a hint of warm, Grecian breezes.
Ingredients: (Two servings)
- Approx. 1 Ib (500 g) bass, scaled and gutted
- 1 yellow bell pepper, sliced
- 1 lemon
- 2 tbsp (30 g) olive oil
- 6-10 black olives
- ⅔ cup (150 g) tomatoes, sliced
- ½ onion, sliced
- ½ lb (250 g) potatoes
- 2 cloves garlic, sliced
- black pepper
- coarse salt
- Rub the fish with salt and pepper, then coat with olive oil.
- Cut the lemon into three parts and slice the center portion. Place lemon slices, half of the garlic, and some rosemary inside the fish. Set aside in a refrigerator.
- Spread olive oil on the baking platter.
- Layer tomato and potato slices on the platter, then bell pepper, onion, olives, more rosemary, and the remaining garlic. Add salt and the remaining olive oil.
- Place the fish on the platter, beside or on top of the vegetables. Add more rosemary, and squeeze lemon juice over everything.
- Bake in the oven for 30 minutes at 395°F (202°C).
- Garnish with minced basil and serve.
Note: You can use the fish whole or in slices. Make diagonal cuts on the sides of the whole fish so the flavors can permeate.