(A Diabetes-Friendly Recipe)
A Taste of the Mediterranean Market Experience
When I ran my award-winning cooking classes in Cannes, we always started the day at Marché Forville, a bustling market filled with the freshest local produce, fragrant herbs, and the best seafood straight from the Mediterranean. Selecting a whole fish was a highlight, though I noticed many home cooks were intimidated by cooking one themselves. The key? Simple ingredients, gentle heat, and a little patience. If you’ve ever worried about cooking time or dryness, this recipe will show you how to get it just right—whether on the grill or in the oven.
Serves: 2-4
Prep Time: 10-15 minutes
Oven: 25-30 minutes at 200°C/400°F /180°Fan
Grill: 6-8 minutes per side on medium heat
For the Fish:
1 whole Mediterranean white fish (such as sea bass, dorade, or branzino), cleaned & scaled (about 1.5–2 lbs)
2 lemons (1 thinly sliced, 1 for juice)
2-3 sprigs fresh rosemary
3-4 sprigs fresh thyme
3 tbsp extra virgin olive oil
3 cloves garlic, minced
Salt & freshly ground black pepper to taste
For the Vegetables:
3 medium waxy potatoes (Yukon Gold or baby potatoes), thinly sliced
½ cup Kalamata olives, pitted & halved
½ red onion, thinly sliced
½ tsp dried oregano
1 tbsp extra virgin olive oil
For the Lemon-Herb Dressing:
3 tbsp olive oil
Juice of 1 lemon
1 tsp Dijon mustard
1 small garlic clove, minced
2 tbsp fresh flat leaf parsley, finely chopped
1 tbsp capers, finely chopped (optional)
Salt & pepper to taste
Preparation:
Prepare the Vegetables:
Preheat your oven to 220°C /400°F/180°Fan or preheat your grill to medium heat.
Toss the potato slices, red onion, and Kalamata olives with olive oil, oregano, salt, and pepper. Spread evenly in a baking dish or a grill pan lined with foil.
Prepare the Fish:
Pat the fish dry with a paper towel. Make 3 shallow diagonal slashes on each side to allow the flavors to infuse. Do not cut all the way into the flesh or your fish will dry out during cooking
Rub the fish inside and out with olive oil, minced garlic, salt, and black pepper
Stuff the cavity with lemon slices, rosemary, and thyme sprigs.
For an extra burst of flavor, halve a handful of cherry tomatoes and scatter them around the fish before baking. As they roast, they release their natural juices, creating a delicious, slightly caramelized sauce that complements the briny olives and fragrant herbs.
The cherry tomatoes also help keep the fish moist while adding a fresh, slightly sweet contrast to the savory elements of the dish. If you love a bit of acidity, a final drizzle of balsamic glaze or a squeeze of fresh lemon juice over the roasted tomatoes enhances their flavor beautifully.
This simple addition elevates the dish with minimal effort!
Cooking Methods:
📌 Oven-Baked Method:
6. Place the fish on top of the potatoes in the baking dish. Roast for 25-30 minutes, or until the flesh is opaque and flakes easily.
📌 Grilling Method:
6. Place the fish on a well-oiled grill. Cook for 6-8 minutes per side, flipping carefully with a spatula, until the skin is crisp and the flesh is cooked through.
Make the Lemon-Herb Dressing:
Whisk together olive oil, lemon juice, Dijon mustard, garlic, parsley, and capers. Season with salt and pepper.
Serve:
Drizzle the fish and vegetables with the lemon-herb dressing. Garnish with extra fresh herbs and serve with a side of steamed greens or a simple tomato salad.
Chef’s Tips:
✔ Prevent Drying Out: Keep the fish moist by stuffing it with fresh herbs and citrus, and don’t overcook—it should flake easily but still be tender.
✔ Crispy Skin Tip: If grilling, pat the skin extra dry before rubbing with olive oil to ensure it crisps up beautifully.
✔ Whole Fish Alternative: If whole fish still feels intimidating, you can use butterflied fillets and follow the same flavor profile.
This dish brings the flavors of the Mediterranean to your table with minimal effort. Let me know if you try it!