Over-The-Grill Mediterranean Fish Bake

We still have a few weeks of summer so I want to take advantage of the grill as much as possible. Keeping the heat out instead of inside the kitchen is always a good thing, plus who doesn’t love the smell of the smoking grill on a summer day. As I’ve mentioned before, the Mediterranean diet is super healthy, fresh and delicious, especially for those trying to avoid inflammation of the joints like my hubby. The flavors are so flavorful, yet light! I posted a recipe with chicken when we first launched the blog, but here’s a take on Mediterranean flavors with yummy seafood. Again, we have the opportunity of using my hubby’s freshly caught yellowtail!

-Mel

Health tips: Anti-inflammatory, low carb, low fat, heart healthy, diabetes friendly

Ingredients (4 servings)

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  • 4 fish filets (About 4 oz., the size of a deck of cards) – I typically use a simple white fish like cod, tilapia, halibut, yellowtail, etc…
  • Olive oil
  • 3-5 cloves of garlic, thinly sliced
  • A bit of salt
  • Pepper
  • Paprika or chili powder (Even better if you have a smoked flavor)
  • Garlic seasoning (I use Sweet Lou’s Sodium-Free Garlic Pepper: http://sweetlousspices.com/main.sc)
  • Sweet Lous Herbs & Spices - Garlic Pepper - Original
  • 1 cup cherry or grape tomatoes, cut in halves or fourths, depending on how big they are
  • 1/2 cup Kalamata olives, drained, cut in halves
  • 1/2 cup artichoke hearts, canned or jarred, drained, chopped (For less sodium, Trader Joe’s carries frozen artichoke hearts)
  • 2 tablespoons capers, drained
  • 2 lemons
  • 1 tablespoon parsley, chopped
  • 1 tablespoon basil, chopped
  • 1 tablespoon dill, chopped
  • Your choice of wholesome wheat bread (I absolutely love Trader Joe’s 99% Fat-Free Cracked Wheat Sourdough Bread)
  • fb455d_6afbd5fdd7994a76899fcf14bad482b0.png_256
  • Salt-free butter or yogurt butter (Yogurt butter is so delicious and less fat than other varieties. You can find this at any grocery store, I buy Brummel & Brown.)
  • Brummel-and-Brown

Steps

  1. Preheat grill on medium-high heat.
  2. Brush both sides of fish with olive oil. Season with salt, garlic seasoning, paprika or chili seasoning, pepper and the zest of 1-2 lemons.

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3. Take a baking dish and wrap foil around the bottom and along the inside. Drizzle some olive oil on the bottom and scatter the sliced garlic evenly.

4. Place the seasoned fish on top of the garlic and squeeze lemon juice over the top.

5. In a medium bowl, combine the tomatoes, olives, artichokes, capers, parsley, basil and dill. Drizzle with some olive oil, garlic seasoning, paprika or chili seasoning and pepper.

6. Spread the vegetable mixture around the sides and top of fish. Top with a few slices of lemon, about 2 slices each fish. 

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7. Place the dish on the grill rack and bake around 10-15 minutes. Close grill lid. Depending on the heat of your grill, this can vary. It will be ready once the fish is opaque and flaky, and tomatoes have started to burst. Watch carefully, you don’t want overcooked fish!

8. Remove from the heat and serve. Make sure each piece of fish has a good amount of toppings, and garlic and juices from the bottom of the pan. Squeeze more lemon juice over the top if desired. Serve with toasted bread and butter. Enjoy!

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