Mediterranean Baked Fish

Being from Northern Ontario , there is no shortage of fish from the Great Lakes .  We live in between Lake Superior and Lake Huron.  Fishing is a part of life here winter or summer.  The water is clean and the fish are strong and healthy, not to mention very tasty

We were out riding our bikes one day and came upon a fellow catching this nice beauty right on the boardwalk along the St. Mary’s River.  John and I are planning to buy a canoe next year so we can find our very own secret fishing hole

Here is another easy recipe that looks very colorful .  Feta is a salty cheese.  I buy large 6 lb bricks of it at a restaurant supply place in Michigan, and cut it up into pieces , wrap in plastic wrap, and freeze.  When needed for a recipe , take it out of the freezer let thaw, and pat dry with a paper towel.  I have found that this takes some of the saltiness out of it , and I like the texture better too, it flakes nicely .

~Mediterranean Baked Fish~


  • 2lbs(907g) fresh black grouper, snapper, perch or any other fillet you like , cut into large pieces
  • 1 (28oz) /(796mL) can of diced tomatoes drained
  • 1 large onion chopped coarsley
  • 1 cup(250mL) kalamata olives, pitted and cut in half
  • 1/2 cup (125mL) fresh cilantro or parsley chopped
  • 4 garlic cloves, minced
  • 1 red bell pepper, seeded and diced
  • 1 yellow bell pepper, seeded and diced
  • 1 cup(250mL) feta cheese crumbled
  • 1/2 cup(125mL) white wine
  • 1/2-3/4 cup (125-175 mL) olive oil


Preheat oven to 375 o F.

Spray a little oil on a metal baking pan and put fish in pieces into the pan

Season very lightly with salt ( you can omit salt if on sodium reduced diet the feta has plenty of salt)

Combine all the remaining ingredients, except the wine and olive oil.  Season and put the mix on top of the fish

Pour the wine and olive oil over and bake for about 35-40 minutes, or until the fish is cooked and flaking.

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