Lenten Recipe: Baked Mediterranean Fish

Posted by Guest Blogger on 3/3/18 12:00 AM

Delicious seafood recipe | Photo: Patryk Dziejma . Fish is perfect for Lent! Not only because of its nutritional value, but also because it’s so convenient, fast and easy to cook during these busy days when time is at premium. Here at the convent we include fish weekly in our meal planning and prepared in this Mediterranean way it appeals to many. We often serve it with fresh kale which is still growing in our garden and continues to provide us with many healthy benefits through the winter months.

SERVINGS2 people

COOK TIME: 10-20 mins

PREP TIME: 20 mins

READY IN: 30-40 mins



  • 2 tbsp olive oil
  • 1 onions small
  • 1/2 sweet red pepper sliced
  • 2 stalks celery chopped
  • 2 tbsp anchovies chopped
  • 2 tbsp dry white wine
  • 1 clove garlic chopped
  • 1/4 cup Kalamata olives pitted and chopped
  • 1/8 tsp dried oregano
  • 1 tsp lemon zest freshly grated
  • 1/4 tsp salt divided
  • 1/4 tsp black pepper freshly ground, divided
  • 2 tbsp capers
  • 8 oz fish fillets thick-cut, firm-fleshed
  • Red pepper flakes



Preheat oven to 450 degrees Fahrenheit.

Heat oil in medium skillet over medium-high heat. Add onion, red pepper, celery and anchovies. Cook stirring often,  until lightly browned.

Add wine and garlic and simmer for 30 seconds. Stir in olives, oregano and lemon zest.

Season with 1/8 teaspoon salt, 1/8 teaspoon pepper and capers. Season fish with the remaining salt and pepper.

Arrange the fish in a single layer in a pie pan or baking dish. Spoon the vegetable mixture over the fish and give a  light sprinkle of red pepper flakes. Bake uncovered, until the fish is just cooked through, 10 to 20 minutes.

Divide the fish into two portions and top with vegetables and their juices. 

For more Lenten recipes, go to Recipes from a Monastery Kitchen 

Help Franciscan Media in its ministry this Lent!

Topics: What is Lent?, Lent recipe