recipe: mediterranean fish bake

though dan and i stay meat-free for the most part, we try to incorporate fish into our diet about once a week to get some healthy fats, lean protein and all the other benefits these scaly creatures offer.

we start by making sure our fish is as safe as possible. we buy it from whole foods, never select farm-raised varieties and try to stay away from the choices with a lot of mercury (swordfish, for example). some of our favorites include wild-raised salmon, cod, walleye, whitefish or halibut. the recipe below will work with pretty much any of the above, except salmon. salmon has a pretty strong taste all on its own, so it might be a little much with the other flavors incorporated into this dish.

mediterranean fish bake


1 pound of fish (we like to have leftovers)
1 bunch of asparagus, chopped finely
1 can of stewed/diced tomatoes
1 container of grape-sized tomatoes
1 can of artichoke hearts, chopped
1 can of sliced black olives
1 lemon
2 tbsp of oil (almond oil or olive oil)
1 bunch of fresh, organic kale
salt and pepper


1. pre-heat the oven to 375 degrees.

2. tear kale off the stock into bite size pieces. spread on a baking dish or a foil covered cookie sheet coated in oil (olive or almond). salt and pepper to taste.

3. in a bowl, mix asparagus, tomatoes, artichokes and olives.

fish1 fish2

4. place the fish in a glass baking dish. use a silicon brush to coat the fish with your oil of choice. add salt and pepper, flip fish over and repeat the process.

5. cover the fish with the contents of the bowl.

fish3 fish4


(penny looks a little skeptical about this one … )



6. place kale and fish dishes in the oven. they will cook for about 25-35 minutes. you’ll know they are done when the kale is crisp and the fish starts to flake.



7. place kale on top of fish dish, serve and enjoy!

fish7 fish8

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