Mediterranean Baked Fish

I happened to stumble across this wonderful “Free Range Cook” show on Create TV. Annabel Langbein has a lovely garden home in New Zealand. I caught her about half wa though making a baked fish like this or at least my crappy memory thought it was like this. Anyway she used fresh flounder she caught I on the show! I used thawed sole fillets caught at Trader Joe’s but this recipe will work with any white flaky fillets.






1 Tbs olive oil
2-3 cloves chopped garlic
1-2 Tomatoes, washed and sliced
1 medium onion thinly sliced
1/2 cup unsalted butter, cut up into small cubes
1/4 cup fresh chopped or 1 teaspoon dried basil
4 – 6 white fish fillets (snook, cod, flounder or sole)
~ 4 oz. kalamata olives
2 Tbs capers drained
2 lemons, 1 sliced thinly the other juiced and zested
1/4 cup white wine
salt and pepper to taste


  1. Pre-heat oven to 375 degrees
  2. Wipe a shallow baking dish big enough to hold your fish fillets with the olive oil
  3. In a small non-stick pan one medium heat, add 1/2 the butter, garlic and onions. Cook until fragrant and onions are soft. Stir in white wine and set aside.
  4. Place your fish fillets evenly spaced in the baking dish. Add onion/garlic mix and salt and pepper to taste.
  5. Place on slice of tomato on each fillet.
  6. Place a slice of lemon on each tomato. Add the lemon juice, zest drained olives and capers over everything.
  7. Place a cube of butter on top of each fillet and add any remaining in the pan.
  8. Bake your fish uncovered for about 15-25 minutes or until fish flakes easily with fork. (Time in oven depends on size and thickness of your fish and your oven)
  9. Serve over rice and drizzle the buttery wine sauce from the pen over the plated fish and garnish with fresh basil.