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Mediterranean Ocean Perch
High Protein

Mediterranean Ocean Perch

By: Larry's Catch 4.58(34 reviews)

Tender ocean perch baked in parchment with olives, tomatoes, and herbs — a light Mediterranean dish that’s juicy, healthy, and easy.

TIME
TIME
20 min
SERVINGS
SERVINGS
3 ppl
DIFFICULTY
DIFFICULTY
Intermediate
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Ingredients

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  • 1 lb (450 g) ocean perch (rockfish) fillets, skin removed
  • 1 cup cherry tomatoes, halved
  • 1/2 cup pitted Kalamata olives, halved
  • 1/2 small red onion, thinly sliced
  • 2 cloves garlic, minced
  • 1/2 cup light tomato sauce or crushed tomatoes
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • Lemon wedges, for serving
  • Fresh parsley or basil, chopped, for garnish

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Cut two large pieces of parchment paper, about 12x12 inches each.
  3. Divide cherry tomatoes, olives, red onion, and garlic between the centers of each parchment sheet.
  4. Drizzle with olive oil and spoon some tomato sauce over the vegetables. Season with salt, pepper, oregano, and thyme.
  5. Place one ocean perch fillet on top of each vegetable mixture and spoon a little more tomato sauce over the fish.
  6. Fold the parchment over and crimp the edges tightly to create sealed packets.
  7. Place packets on a baking sheet and bake for 12–15 minutes, until the fish flakes easily.
  8. Carefully open the packets, garnish with fresh parsley or basil, and serve with lemon wedges.

Nutrition Values

Per serving (200 g)
  • Calories: ~340 kcal
  • Protein: ~38 g
  • Total Fat: ~16 g
  • Saturated Fat: ~2.5 g
  • Carbohydrates: ~12 g
  • Sugar: ~6 g
  • Fiber: ~3 g
  • Sodium: ~680 mg
  • Cholesterol: ~75 mg
  • Omega-3 Fatty Acids: ~500–700 mg

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