Description
A simple, healthy, and flavorful weeknight dinner featuring flaky white fish baked with crushed tomatoes, Kalamata olives, garlic, and oregano. Ready in just 20 minutes with minimal effort.
Ingredients
Scale
- 1.5 lbs (700g) White Fish Fillets (Cod, Halibut, or Tilapia)
- 1 can (14 oz) Crushed Tomatoes or Diced Tomatoes
- ½ cup (75g) Kalamata Olives
- 3 tablespoons (45ml) Extra Virgin Olive Oil
- 4 cloves Garlic, minced
- 1 teaspoon Dried Oregano
- 1 medium Lemon (juice from half for baking, half for serving)
- Salt and Black Pepper to taste
- Optional: ¼ cup Crumbled Feta Cheese
- Optional: ½ teaspoon Red Pepper Flakes
- Optional: Fresh Parsley or Basil for garnish
Instructions
- Preheat oven to 400°F (200°C). Lightly grease a 9×13 inch baking dish with olive oil.
- In a mixing bowl, combine crushed tomatoes, Kalamata olives, minced garlic, dried oregano, and half of the olive oil. Stir well to distribute the garlic evenly.
- Pat fish fillets dry with paper towels to ensure proper baking texture. Place fillets in the baking dish in a single layer.
- Season the top of each fillet with salt, pepper, and a squeeze of lemon juice. Drizzle the remaining olive oil over the fish.
- Pour the tomato-olive mixture over the fish. It does not need to cover the fish completely.
- Bake for 15-18 minutes, or until the fish is opaque throughout and flakes easily with a fork.
- Remove from oven. If using feta, sprinkle it on top and let it melt for the last minute. Garnish with fresh parsley or basil.
- Serve immediately with crusty bread, couscous, quinoa, or roasted potatoes.
Notes
Pat the fish dry before baking to prevent steaming. Ensure fillets are about 1-inch thick to avoid overcooking. If using thin fillets, reduce baking time to 10-12 minutes. For a thicker sauce, drain canned tomatoes or bake uncovered for an extra 5 minutes. This recipe is naturally gluten-free; check labels on canned goods for hidden gluten.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 320
- Sugar: 6
- Sodium: 650
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 12
- Fiber: 3
- Protein: 28
Keywords: Mediterranean cod, baked fish, healthy dinner, quick seafood, tomato olive fish, weeknight dinner, gluten-free, dairy-free