Mediterranean Tomato & Olive Fish - NUTRITION.FITNESS
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–+ servings
Baked white fish fillet topped with cherry tomatoes, black olives, herbs, and a drizzle of olive oil on a ceramic dish

Mediterranean Tomato & Olive Fish

A light and flavourful Mediterranean Tomato & Olive Fish delivers a sun-drenched fusion of flaky white fish baked with cherry tomatoes, garlic, black olives, and a generous splash of extra virgin olive oil. Infused with oregano, basil, or thyme, each forkful bursts with brightness and savoury depth. Quick to prepare and ideal for light lunches or balanced dinners, this dish is high in lean protein, heart-healthy fats, and bold, rustic flavour inspired by the Mediterranean coast.
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Dinner
Cuisine Low Carb, Mediterranean
Servings 1
Calories 307 kcal

Ingredients
  

  • 50 g tomato sliced
  • 20 g red onion finely sliced
  • 130 g cod or similar firm white fish
  • 25 g red pesto
  • 0.5 tsp sea salt
  • 0.5 tsp ground black pepper
  • 20 g pitted black or green olives sliced
  • 30 g feta cheese crumbled; dairy-free if preferred
  • 1 lemon slice
  • 1 fresh thyme sprig

Instructions
 

  • Preheat oven to 170°C/350°F. Place a large sheet of baking paper on a tray.
  • Layer tomato slices and red onion on the paper. Place fish fillet on top.
  • Spread pesto over fish. Season with salt and pepper.
  • Top with olives, crumbled feta, lemon slice and herb sprig.
  • Fold paper into a sealed parcel. Bake for 30 minutes until fish is flaky and cooked through.

Nutrition

Calories: 307kcalCarbohydrates: 20gProtein: 30gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 85mgSodium: 2122mgPotassium: 880mgFiber: 6gSugar: 7gVitamin A: 912IUVitamin C: 69mgCalcium: 250mgIron: 2mg
Keyword baked fish, feta, gluten-free, olive
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