Baked Mediterranean White Fish (Low Carb)
User Reviews
4.8
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4
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Calories
298 kcal
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Course
Main Course
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Cuisine
Mediterranean
Baked Mediterranean White Fish (Low Carb)
Description
Baked Mediterranean White Fish combines mild white fish filets such as halibut or cod with a vibrant topping made from black olives, sun-dried tomatoes, capers, garlic, basil, lemon juice, and olive oil that’s processed into a coarse spread. The fish is lightly seasoned with salt and pepper and then topped with this flavorful mixture before baking. The result is fish that flakes easily and is infused with bright and savory Mediterranean notes.
The texture of the cooked fish remains tender and moist beneath the slightly chunky topping, which adds bursts of briny and citrus elements. Baking at 400°F ensures even cooking within 10 to 15 minutes depending on filet thickness.
This dish pairs well with grains or vegetables but can be enjoyed on its own as a light meal. The leftover topping can enhance other dishes like chicken or be stirred into couscous or pasta salad for added flavor.
When baking, the fish is done when the flesh appears fully opaque and flakes easily with a fork. The topping can be made ahead and kept refrigerated for convenience. Various mild white fish types can be used interchangeably, adjusting cooking time accordingly.
Ingredients
Baked Mediterranean White Fish
- ¾ cup black olives pitted
- ½ cup sun-dried tomatoes drained and roughly chopped, in olive oil
- 1 tablespoon capers drained
- 1 clove garlic
- 2 tablespoons basil or parsley, fresh
- 1 ½ tablespoons lemon juice
- 3 tablespoons olive oil
- 4 halibut white fish filets (5 ounces each), or cod, haddock, grouper, flounder or tilapia
- salt to taste
- black 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
- Any white fish such as cod, halibut, sea bass, flounder, tilapia, or sole works well in this recipe.
- Fish is cooked when it flakes easily with a fork and has an opaque color instead of gray or translucent.
- The topping spread is versatile and can be used on other proteins, mixed into warm couscous, or spread on bread or sandwiches.
- Adjust the amount of olive oil in the topping if needed to achieve a spreadable texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 298 kcal
% Daily Value*
| Serving | 1 piece | |
| Calories | 298kcal | 15% |
| Carbohydrates | 5g | 2% |
| Protein | 30g | 60% |
| Fat | 19g | 29% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Cholesterol | 71mg | 24% |
| Sodium | 561mg | 23% |
| Potassium | 667mg | 14% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 332IU | 7% |
| Vitamin C | 17mg | 19% |
| Calcium | 38mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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