Mediterranean-style Salmon with Vegetables

Okay, I just fixed this for the first time today and holy crap this is the best salmon dish I have ever had!! Not only that it’s super easy to make…well maybe just easy – but super easy for me.

Mediterranean-style Salmon with Vegetables

Prep Time: 8 mins
Cook Time: 22 mins

Makes 4 servings


1/4 tsp Garlic Salt
1/4 tsp Black Pepper
2 tsp Italian Herbs
4 Salmon Filets (single serving size)
2 cups Cherry Tomatoes, halved
1/2 cup Zucchini, finely diced into cubes
2 tbsp Capers, undrained
1 tbsp Olive Oil
15-20 Kalamata Olives, sliced

Cooking Spray


1. Preheat oven to 425 degrees F.

2. Sprinkle salt, pepper and a 1/2 tsp of the herbs over front and back of the fish.

3. Place fish into an 11×7″ baking dish, coated with cooking spray.

4. In a bowl, combine tomatoes, zucchini, capers, olives, olive oil and 1 tsp of the herbs. Stir well.

5. Spoon the vegetable mixture over the fish and then bake for 22 minutes or until fish flakes easily with a fork.


Flounder Mediterranean

Well, it’s been a while since I posted anything here. So here’s a new one for you and it’s friggin amazing!

Flounder Mediterranean

Flounder Mediterranean

Flounder Mediterranean

Prep time: 15 minutes
Cook time: 30 minutes

Makes about 4 servings


5 fresh Roma (plum) tomatoes
2 tbsp Extra-Virgin Olive Oil
1/2 red onion, chopped
3 cloves garlic, chopped
1/2 tsp dried oregano
1/2 tsp dried rosemary
1/2 tsp dried thyme
1/2 tsp dried parsley
24 Greek (Kalamata) olives, pitted and chopped
1/4 cup white cooking wine
1/4 cup capers
1 tsp lemon juice
12 fresh basil leaves, chopped
3 tbsp grated Parmesan cheese
1 lb of fresh Flounder Fillets
1 box whole grain Penne pasta


1. Preheat oven to 425 degrees F.

2. Cook Penne pasta according to directions on the package (al dente).

3. Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.

4. Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.

5. Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.

5. Bake 12-15 minutes in the preheated oven, until fish is easily flaked with a fork. Remove from oven and allow fillets to sit for 5 minutes to cool.

Serve over Penne Pasta.

Kevin’s Mexican-Style Baked Fish

What would happen if you smothered a filet of say, cod, in salsa and cheddar cheese and baked it? That was the question I sought to answer with this next recipe. It was incredible!


1 1/2 lbs of Cod or Tilapia, cut into even portions
2 cups thick & chunky Salsa
1/2 cup fresh Cilantro, chopped
2 cups Mexican Cheese Blend, shredded
1/2 cup Tortilla Chips, coarsely crushed
1 fresh ripe Avocado, pitted and sliced in 1/2″ slices
1/4 cup sour cream


1. Preheat oven to 400 degrees.
2. Lightly grease one or two 8×12″ baking pans
3. Rinse the fish under cold water and dry with paper toweling.
4. Lay filets side by side in the baking pan(s)
5. Pour the salsa over the top, sprinkle evenly with cheese and tortilla chips
6. Bake, uncovered, for 20-25 minutes or until fish is opaque and flakes easily.

Serve with avocado slices, sour cream and cilantro on top.

A good side for this dish would be spanish rice.

Makes about 6-8 servings.