Healthy Mediterranean Baked Fish is made with Succulent white fish poached in a bath of fresh tomato basil sauce, kalamata olives, capers and garnished with lemon slices.
Healthy Mediterranean Baked Fish has to be one of the best fish dishes I have ever prepared! You are going to love the flavors and textures and it makes you feel like you are eating something really special.
Do you like soaking in a nice hot bath to melt all your stress away? Just the thing your body needs after a hard day, don't you think? You feel relaxed, un-thawed from the cold and your skin feels soft. Well the same kind of feel good happens to your fish while it is poaching in a bath of fresh tomato basil sauce. I don't recommend you poach your body is a bathtub of tomato sauce but it sure does wonders for your fish.
The fish is delicate and tender. The basil tomato sauce is fresh and zesty with the addition of kalamata olives and capers that add a little savory note without adding extra salt. My favorite part is the little lemon zing that comes in at the very end that will have you wanting to go back for seconds of this delicious and healthy Mediterranean Baked Fish.
There is an explosion of flavor that comes from just a handful of ingredients and lucky for you that might be in your pantry right now just waiting to be used. Canned tomatoes, olives, capers, lemons, garlic and a little basil are all you really need to go along with your fresh fish. With just a total of 8 little ingredients you can have a delicious healthy gluten-free, diabetic-friendly, low carb meal on your table in less than 30 minutes.
Healthy Mediterranean Baked Fish is a great weeknight dish or even an elegant easy dish to entertain with. If you are completely pressed on time, you could even just use a low sodium jar of pre-made tomato basil spaghetti sauce and I won't tell a soul.
As for the fish of choice, it should be a mild whitefish. Fish types like sole, perch tilapia, cod, sea bass, flounder or other Asian varieties, that I do not know by name but only by sight, would work wonderfully in this dish. Really, any fish you like would be beautiful in this dish but salmon is a little too oily and strong flavored for this particular dish.
I know you must think I have gone beyond crazed as this is my third dish in less than 30 days with olives in it. I used kalamata olives in brine as this is what I had in my pantry and I love how the flavors combine with the simple fresh tomato sauce. However, you can use any kind of olives you desire or none at all.
The Mediterranean diet is a healthy one that has many benefits especially for cardiac diets. Eating plenty of fish, legumes, fresh fruits and vegetables, nuts, olive oil instead of butter, whole grain breads and using herbs and spices instead of salt makes this diet a good choice. If you are on a strict sodium restricted diet, you will need to pass on the olives and capers in this dish and add some extra lemons, basil and Mrs. Dash to this dish instead.
Another dish that you may be interested in is my Mediterranean Red Snapper Packets. These packets are delicious as the juice from the fish, lemons and fresh tomatoes helps steam the fish right inside the pocket. Please excuse the old photos but this is also a very simple, delicious and healthy dish that can get on your table in less than 30 minutes.
I served my healthy Mediterranean baked fish with a side of fresh stir fried green beans and a tossed salad. I hope your family enjoys this healthy low carb recipe and meal.
More Delicious Healthy Seafood Recipes
Fabulous Fish and Seafood Recipes
Kimchi Salmon and Rainbow Pickles
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Healthy Mediterranean Baked Fish
Ingredients
- 1 tablespoon olive oil
- 3 cloves garlic
minced - 28 oz tomatoes
canned crushed - ¼ cup basil
chopped fresh or 1 teaspoon dried - salt and pepper
to taste ( or Mrs. Dash) - 16 oz white fish
fillets - 4 oz kalamata olives
(or your favorite kind of olives) - 1 tablespoon capers
- 1 lemons sliced thinly
Instructions
- Pre-heat oven to 190 degrees C (375 degrees F)
- In a frying pan place your olive oil and fry your garlic until fragrant. Add your crushed tomatoes, basil and salt and pepper (Mrs. Dash) to taste. (If you have a pan you can take from stovetop to oven that would be fantastic, an iron skillet is a little bit too rugged for this dish- so pity for me I had to dirty 2 pans.)
- Place your fresh basil tomato sauce into an oven proof dish/pan. Lie the fish on top of the fresh basil tomato sauce. Place thin sliced lemons on top of fish fillets. Add the drained olives and capers on top of fish and tomatoes. Add a little drizzle of olive oil on top before baking, if you wish.
- Bake your healthy mediterranean fish uncovered for about 15-25 minutes or until fish flakes easily with fork. (Time in oven depends on size and thickness of your fish) Garnish with fresh basil and enjoy!
JayanthiSindhiya says
Healthy fish gravy,looks gorgeous
Raymund says
I can see all the flavours from the photo, I bet this tasted really delicious, I love dishes like this!
Jasline @ Foodie Baker says
Beautiful photos! I just had dinner and yet you are making me craving for some fish right now! Love that it can be made with less salt, want to try to consume less salt in the future.
Healthy World Cuisine says
Thanks Jasline! We are trying to eat more chicken and fish and some meatless dishes too here in our house. I sure wish we had Mrs. Dash in Hong Kong. Can you get that product in SG?
Monica says
I've got cod on the menu for tomorrow night, BAM, and I'm always aiming to eat more fish! This is healthy, delicious, beautiful, and easy - what more could I ask for! I get tons of ideas here.
Healthy World Cuisine says
I am so happy to hear this Monica. This is a super fast and easy dish and easy. More healthy dishes coming your way soon.
Pamela @ Brooklyn Farm Girl says
What a savory dish you made here that is making a girl who just ate dinner suddenly very hungry again!
Dawn says
I wonder if I could substitute chicken? It looks great!
Healthy World Cuisine says
Hi Dawn, I am sure you could but I would want to gently sear the chicken on each side before baking to give it a little color. What do you think?
thatskinnychickcanbake says
Oh, boy, does this look perfect! After 2 weeks of indulging, I'm feeling the need to scale back. Wonderful seafood recipe!
Healthy World Cuisine says
Welcome back Liz! I think we all have gone a little over board during the weeks past and it feels good to lighten up a bit. Take Care
kitchenriffs says
Wonderful recipe! I love poaching fish and shellfish -- maybe the best way to prepare seafood. This is wonderful, and I love the olives and capers in it. Good stuff -- thanks.
Healthy World Cuisine says
Thank you John. I have my sites on some mussels and scallops and hoping next time I hit the wet market they will be fresh and ready for cooking.
nancyc says
Looks delicious! And such great photos!
Christin@SpicySouthernKitchen says
This fish dish looks so delicious and healthy Bobbi! I love the saltiness of olives and capers in a savory dish. Your wonderful description of it has me wanting some fish for dinner tonight!
Robyn says
As soon as I saw this dish, I was I love, Bobbi, lol. I agree, it's one of your best ever and I haven't even tasted it yet. You can be sure it's going to be on my plate soon though. All my favourite flavours are in this gorgeous recipe and I am drooling over your photos. Fabulous! Sharing all over. Hope your weekend is wonderful.
Healthy World Cuisine says
I hope your weekend is awesome Robyn! Thanks so much for your kind words and for the shares. I have some more seafood recipes coming your way for the Chinese New Year that I think you will love. Stay tuned.
shenANNAgans says
Now I wanna have a tomato bath and be as merry as this gorgeous fish dish, Bam! 🙂 Mediterranean foods are a hit in my household, Ill be serving this one up for next family dinner. So delicious!
Karen says
I don't think you are crazy, olives add lots of flavor to dishes and your fish looks great.
Kickasscha says
Lovely pictures! Certainly a good thing to go back to healthy white fish and veg after the festivities!
Maureen | Orgasmic Chef says
Gorgeous photos of an outstanding dish! Cardiac friendly dishes are good around here. 🙂