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Baked Mediterranean White Fish
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4.74 from 26 votes

Baked Mediterranean White Fish (Low Carb)

Featuring healthy, colorful Mediterranean ingredients, this easy low carb baked white fish is the perfect weeknight meal.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Entree
Cuisine: Mediterranean
Servings: 4
Calories: 298kcal

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.

Notes

This recipe will work well with any white fish. Cod, halibut, sea bass, flounder, tilapia, and sole are all great options.
The final cooking time will vary and depends on the thickness of the fish filets. 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.
The topping used on this dish is a 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.

Nutrition

Serving: 0g | Calories: 298kcal | Carbohydrates: 5g | Protein: 30g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 71mg | Sodium: 561mg | Potassium: 667mg | Fiber: 2g | Sugar: 1g | Vitamin A: 332IU | Vitamin C: 17mg | Calcium: 38mg | Iron: 1mg