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Mediterranean Baked Fish - CYS Style!

Contributed by Isabel Yong, Digital Media Marketing Officer

Ever wonder what kind of lunch dishes we serve to our CYS Global Remit employees at our in-house cafe? Well, now you can.

In this issue, we will be covering one of the many mouth-watering dishes that we serve up in CYS’s lunch menu –the Mediterranean Style Baked Fish!

The Mediterranean diet is renowned for its heart-healthy benefits and vibrant flavours. In fact, in an article by Food Insights, seafood has been listed as a staple in the Mediterranean Diet! Our CYS-Style Mediterranean Baked Fish encapsulates the essence of this diet, offering a delightful combination of succulent fish. This dish is not only a treat for your taste buds but also a nutritious choice for your well-being.

Ant the magic of this baked fish dish doesn't end at the cafe. After taking that first delectable bite, the fish was so delicious that both our employees and even some of our customers have been "caught" asking for the recipe to recreate this wonderful dish at home. So, at the courtesy of our Office Pantry Service Team, here is the recipe and a step-by-step guide to get you started. Happy cooking!


  • 1/3 cup of Olive Oil

  • 4 Garlic Cloves (sliced)

  • 6 Sprigs of Fresh Thyme

  • 1 ½ cups of baby tomatoes (whole)

  • 4 pieces of Tilapia Fish fillets

  • ¼ teaspoon of salt and pepper

  • ½ teaspoon of chilli flakes (optional)

  • 1 Cup of Olives (any variety will do!)

  • ¼ Cup of Jalapenos

2 Teaspoons Capers (drained)


Step 1:

While you gather and prepare your ingredients, preheat the oven to 450 degrees F (232 degrees Celsius).

Step 2:

While the oven preheats, season the tilapia fish fillets with salt and pepper and fry them up in the pan (with some olive oil) until it reaches a beautiful golden-brown colour. The fish does not need to be cooked, but this step helps in adding colour to the fish.

Step 3:

Take the fish off the heat and place them into a baking dish lined with parchment paper and add your olive oil, olives, tomatoes, half of your thyme, jalapenos, chilli flakes and capers.

Step 4:

Once you’ve added the ingredients, place them into the oven and bake the fish for 15 to 18 minutes (depending on the size of your fillets).

Step 5:

Once done, take the flavourful olive oil and drizzle it over the fish. Garnish with the remaining sprigs of fresh thyme and enjoy!

A gentle reminder, don't forget to pick up a loaf of sourdough and lap up all those olive oil, they are not only healthy but taste so good!

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