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Wellness & CareHealthy Recipes › Mediterranean Fish
March 28, 2019

Mediterranean Fish

Mediterranean Fish

This recipe is satisfying and delicious and can be paired with an arugula salad or roasted vegetables for a well rounded and filling meal.


(serves 4)

1 tablespoon of olive oil

1 small onion chopped

¼ cup kalamata olives (pitted) roughly chopped

¼ cup green olive/caper combo

6 tomatoes seeded and chopped (can used whole peeled canned)

¼ tsp dried oregano

1 lb of any white fish (tilapia, flounder, sole)


Preheat oven to 375 degrees


  1. heat the olive oil in a frying pan on medium heat
  2. add the onions and sautee until they soften, not brown
  3. add the olives and the capers and allow liquid to reduce by half
  4. add chopped tomatoes and oregano (if desired), simmer for 10 minutes
  5. set broiler on low
  6. coat baking sheet with Pam cooking spray
  7. place the fish on the sheet  and bake for 4 minutes on each side (cooking time is dependent on the thickness of the fish—flaking will indicate when the fish is ready)
  8. when fish is complete, plate it and smother with the sauce…