Mediterranean White Fish with Cherry Tomatoes & Olives

ByDavid Loa

Mediterranean White Fish with Cherry Tomatoes & Olives

This Mediterranean-style fish dish is light, flavorful, and comes together in about 30 minutes.

Servings

4

Ingredients

  • 4 white fish fillets (about 150–180 g / 5–6 oz each), such as Cod, Haddock, halibut, or sea bass
  • 2 tablespoons extra-virgin olive oil
  • 1 small red onion, thinly sliced
  • 3 cloves garlic, minced
  • 2 cups cherry tomatoes, halved
  • ½ cup pitted Kalamata olives, halved
  • 2 tablespoons capers (optional)
  • ½ teaspoon dried oregano
  • ¼ teaspoon red pepper flakes (optional)
  • ¼ cup dry white wine or fish stock
  • 1 tablespoon lemon juice
  • Zest of 1 lemon
  • Salt and freshly ground black pepper, to taste
  • 2 tablespoons fresh parsley, chopped
  • Lemon wedges, for serving

Instructions

1. Prepare the Fish

  1. Pat the fish fillets dry with paper towels.
  2. Season both sides with salt and black pepper.

2. Make the Tomato-Olive Sauce

  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the sliced onion and cook for 3–4 minutes until softened.
  3. Stir in the garlic and cook for 30 seconds.
  4. Add the cherry tomatoes, olives, oregano, and red pepper flakes.
  5. Cook for 5–7 minutes, stirring occasionally, until the tomatoes begin to soften and release their juices.
  6. Pour in the white wine or stock and simmer for 2–3 minutes.

3. Cook the Fish

  1. Nestle the fish fillets into the tomato mixture.
  2. Cover the skillet and cook for 8–12 minutes, depending on thickness, until the fish flakes easily with a fork and reaches an internal temperature of 63°C (145°F).

4. Finish the Dish

  1. Stir in the lemon juice and lemon zest.
  2. Taste and adjust seasoning if needed.
  3. Sprinkle with fresh parsley.

To Serve

Serve with:

  • Crusty bread
  • Couscous
  • Rice
  • Roasted potatoes
  • A simple green salad

Nutrition (Approximate, per serving)

  • Calories: 280–350
  • Protein: 30–35 g
  • Fat: 12–15 g
  • Carbohydrates: 8–10 g

Tips

  • For a richer flavor, add a handful of crumbled Feta just before serving.
  • If using frozen fish, thaw completely and pat dry before cooking.
  • This recipe also works well baked: place everything in a baking dish and bake at 200°C (400°F) for 15–20 minutes.

Enjoy this bright Mediterranean dish with plenty of lemon and fresh herbs.