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!
Main St. Cuisine says
This looks very similar to a dish my Sicilian Grandmother prepared when we were growing up! It looks wonderful and I'm thinking I'd need several pieces of crusty bread to go with it!
dedy oktavianus pardede says
SImply damn delicious and healthy fish dish!!!
shashi @ http://runninsrilankan.com says
I love how you equate this dish to a good hot bath! I adore fish - and this version looks mouthwatering!
Kristy says
Happy new year BAM! I hope you had a wonderful holiday season! Your fish bake looks delicious. I bet the lemon adds that fresh burst of flavor while bringing out the best in the tomatoes. I'm definitely putting this on our list to try this winter. It's the perfect, healthy indoor cooking fish meal.
gourmetgetaway says
I will have to agree with you, Bam! Such a warm, comforting recipe with the flavours getting together with the tenderness of the fish! Ah! Two servings for us, please 🙂
Julie & Alesah
Gourmet Getaways xx
Culinary Flavors says
I never say no to Mediterranean flavors Bobbi! It looks so warm and inviting!
Nami | Just One Cookbook says
I have just finished dinner and came upstairs. I am pretty full from the dinner yet I can start another dinner if this was on the menu, Bam! Wow I love fish dish, and this looks very flavorful and looks so good!
Amira says
This is lovely Bam, I am thinking of this dish with tilapia fish and pickled green olives too... I can almost taste the flavors here. Thanks for such a wonderful dish.
dianeskitchentable says
How did you know that I was going to try soaking in tomato sauce? it's been so cold here & my skin's dry...I'm thinking it could help.
I love fresh fish but for some reason our market (Hanford) has only been selling previously frozen. I imagine it's probably fine but I keep telling my husband to find out why they're not carrying fresh any more. It seems that Wegmans (which is further away) always has fresh & a better variety so we may need to switch markets. This really does sound like a great combination of flavors and as always, you hit my hot button "fast/easy".
bitsandbreadcrumbs says
All my favorite flavors in this one, and a great way to start off the new year with this healthy dish!
Hester @ Alchemy in the Kitchen says
Yum! I'm believe that fish can stand up to strong flavours so I'm on board with the olives. What a gorgeous sunny dish, so welcome in this cold weather!
The Foodie Affair says
This looks fantastic and I happen to have some tilapia that needs to be cooked! My mouth is watering just looking at your gorgeous photos!
Choc Chip Uru says
I have heard baked fish is healthier and more delicious, and seeing the flavours in your dish, I believe them! What a stunning meal 😀
Cheers
Choc Chip Uru
Tandy | Lavender and Lime says
I wish I could dig right in, right now. It looks fantastic Bobbi 🙂
bentodays says
The flavours are amazing! I could definitely have this for dinner a few times a week!