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5 from 4 votes

Healthy Mediterranean Baked Fish

Succulent white fish poached in a bath of fresh tomato basil sauce, kalamata olives, capers and garnished with lemon slices.
Cook Time30 mins
Total Time30 mins
Course: Mains
Cuisine: Italian
Servings: 4
Calories: 229kcal
Author: HWC Magazine


  • 1 tablespoon olive oil
  • 3 cloves garlic
  • 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
  • 4 oz kalamata olives
    (or your favorite kind of olives)
  • 1 tablespoon capers
  • 1 lemons sliced thinly


  • 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!


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.


Serving: 1g | Calories: 229kcal | Carbohydrates: 12g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 57mg | Sodium: 566mg | Potassium: 871mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1844IU | Vitamin C: 42mg | Calcium: 60mg | Iron: 2mg