My simple Baked Mediterranean White Fish is a delicious low carb dish featuring heart-healthy Mediterranean ingredients. Made with mostly pantry staples, this is an easy, family-friendly dish that comes together in 30 minutes!
People often ask me what the key to easy, nutritious, stress-free cooking is. One of my top tips is to stock your kitchen well. Having a well-stocked kitchen means that you can make delicious and healthy meals in a pinch without having to make last-minute runs to the grocery store.
Some of the items I always keep in my pantry are dried pasta, whole grains like quinoa, oats and barley, lentils, canned beans, all kinds of tomatoes and tomato sauce, nuts, capers, and olives. I also keep my freezer stocked with plenty of staples like frozen vegetables, fruit (especially berries), brown rice, fish, shrimp, ground turkey, and chicken breast.
My Baked Mediterranean White Fish is the perfect example of a healthy meal that can be put together quickly on busy weeknights. And it's made with many ingredients that you probably already have in your kitchen.
It's an excellent addition to your dinner rotation when you're looking for an easy, healthy meal. And if you're following a low carb diet, this dish has only 3 grams of net carbs per serving!
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Easy White Fish Recipe
People are often intimidated to cook fish but the truth is that it's really easy to make! If you're new to cooking fish, this is a great recipe to try.
Baking fish in the oven is one of the easiest ways to prepare it. You don't have to worry about turning on the stove or flipping delicate fish in a frying pan. Rather, simply arrange all your ingredients in a baking dish, pop it in the oven, and you're done. In about 15 minutes, dinner is ready!
I top this white fish with a delicious spread made of olives, sun-dried tomatoes, capers, garlic, basil, lemon juice, and olive oil. These colorful Mediterranean ingredients are packed with color, flavor, and nutrients!
What is white fish?
White fish refers to a type of fish that is mild in flavor, has a colorless, flaky flesh, cooks quickly, and is typically inexpensive. Some common kinds of white fish are halibut, cod, tilapia, grouper, haddock, sea bass, flounder, and catfish.
White fish can be used in a wide variety of dishes. It's great in fried dishes, baked dishes, and even soups and chowders. If you've ever had fish and chips, then you've had white fish.
I use white fish in dishes like my Tilapia Piccata, Tropical Fish Tacos with Grilled Pineapple Salsa, and Sunshine State Cioppino (Seafood Stew). Because it typically has a mild flavor, white fish is a great choice if you're trying to introduce your kids to seafood.
White fish come in two varieties- round and flat. The round ones include varieties like cod and sea bass. The flat ones, which swim along the ocean floor, include flounder, sole, and tilapia.
Mediterranean diet
Many of the ingredients in this dish are staples of the Mediterranean diet. The Mediterranean diet is a healthy-eating plan that incorporates the traditional flavors and ingredients of the countries that border the Mediterranean Sea.
It emphasizes plant-based foods such as whole grains, vegetables, legumes, fruits, nuts and seeds, herbs and spices. Olive oil, which is rich in heart-healthy monounsaturated fat, is the main source of fat. To learn more, read my post about the health benefits of olive oil.
The Mediterranean diet also emphasizes seafood and recommends that it be eaten 2-3 times a week. Seafood like fish is rich in omega-3 fatty acids, which have many health benefits. Omega-3s are important for heart health and brain health. They also help reduce inflammation and boost our immunity. To learn more, read my post about the health benefits of seafood and omega-3s.
The Dietary Guidelines for Americans recommends the Mediterranean diet as an eating plan that can help reduce the risk of heart disease and promote health and longevity.
Low carb keto baked fish
This Baked Mediterranean White Fish also fits in well with a low carb or keto diet. Fish is a great option if you're following a low carb diet as it is nearly carb-free.
Fish is also an excellent source of lean protein. It's rich in many vitamins and minerals such as B-complex vitamins, selenium, phosphorus, and potassium.
Each serving of this delicious fish has just 3 grams of net carbs.
Ingredients
Ingredient notes and substitutions (see recipe card at end of post for full ingredient list and amounts):
- White fish- you can use any type of white fish. Cod, halibut, sea bass, flounder, tilapia, and sole are all great options.
- Olives- these unique fruits (yes, olives are a fruit) are a staple of the Mediterranean diet and contain heart-healthy, monounsaturated fat. In addition, they’re rich in vitamin E, iron, vitamin A and fiber. I typically use canned black olives in this dish but you can use any type that you like.
- Sun-dried tomatoes- you can buy sun-dried tomatoes dry packed or packed in oil. I prefer to use the ones packed in oil. You can even use the olive oil from the jar when making this dish.
- Capers- add a nice pop of salty flavor
- Basil- you can substitute other fresh herbs like parsley
- Garlic- makes everything taste better
- Lemon juice- adds brightness and acidity
- Olive oil- I use extra virgin olive oil
Instructions
Scroll down to the bottom of the post for full recipe instructions.
- First, place the fish in a lightly oiled large baking dish
- Next, make the topping. Purée the olives, sun-dried tomatoes, capers, garlic, basil, lemon juice and olive oil in a food processor until finely ground but not completely smooth.
- Then, spread the topping on the white fish filets. Save any leftover topping for later!
- Pop it in the oven and bake until the fish is cooked through and flakes easily, about 15 minutes. That's it!
What to serve with this fish
For those following a low carb diet, serve this fish with cauliflower rice or a vegetable side dish like my Keto Mac and Cheese, Easy Creamed Spinach, Perfect Oven-Roasted Vegetables, or Air Fryer Asparagus.
You can also serve it with a salad like my Mediterranean chopped salad or kale and quinoa salad.
If you're looking for a healthy whole grain side dish, try my Mediterranean Pasta or Quinoa with Roasted Vegetables. For a more decadent side dish, try my Lemon Risotto with Peas and Asparagus.
If you have any leftover topping from the fish, you can stir it into warm couscous and serve it with the fish. I especially like to use pearl (Israeli) couscous.
Looking for more side dish ideas? Check out my 30 Best Side Dishes for Tilapia. These side dishes will work well with any white fish!
Chef's Tips and FAQs
This recipe will work well with any white fish. Cod, halibut, sea bass, flounder, tilapia, and sole are all great options.
Baked white fish should take about 15 minutes to cook at 400°F. However, the final cooking time depends on the thickness of the filets so you can start checking it a few minutes early. You don't want to overcook fish because it will dry out. When it's done, the fish should flake easily with a fork and the flesh should look white and opaque rather than gray or translucent (which is what it looks like when it's raw).
Yes, you can. Although the recipe calls for puréeing the ingredients for the topping in a food processor, you can just chop them up with a knife. The final dish will just have a more rustic vibe!
The topping used on this dish is a lovely, flavorful spread that can be used to top fish, chicken or pretty much anything you like. You can even spread it on toast or a grilled cheese sandwich, stuff it into a chicken breast or stir it into pasta salad. I like to stir it into warm pearl (Israeli) couscous and serve it with this fish dish.
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Recipe
Baked Mediterranean White Fish (Low Carb)
Equipment
Ingredients
Baked Mediterranean White Fish
- ¾ cup pitted black olives
- ½ cup sun-dried tomatoes in olive oil, drained and roughly chopped
- 1 tablespoon capers, drained
- 1 clove garlic
- 2 tablespoons fresh basil or parsley
- 1 ½ tablespoons lemon juice
- 3 tablespoons olive oil
- 4 white fish filets (5 ounces each) like halibut, cod, haddock, grouper, flounder or tilapia
- Salt and pepper, to taste
Instructions
- Preheat oven to 400°F.
- Place the olives, sundried tomatoes, capers, garlic, basil, lemon juice and olive oil in the bowl of a food processor. Process until finely ground but not completely smooth (add more olive oil if needed).
- Place the fish filets in a baking dish sprayed or brushed with olive oil and season them with a small amount of salt and pepper. Spoon about 2 tablespoons of the olive and sundried tomato spread on top of each piece of fish, spreading it out over the surface. Cover and refrigerate the remaining spread.
- Bake until fish is cooked through, about 10-15 minutes depending on the size and thickness of the filet.
Amanda Spencer says
This was delicious!!! I made it last night using Tilapia fillets, and it came out perfect. Will be making it again.
-Amanda
Dr. Sonali Ruder says
I'm so happy you enjoyed it! It's a versatile recipe that works well on many different types of fish. Thanks for taking the time to leave a review! 🙂