Recipes 7

Baked Mediterranean White fish

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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 servings


  • 4 5 oz White fish fillets halibut, cod, haddock, grouper, flounder or tilapia
  • 3/4 cup pitted black olives
  • 1/2 cup sun-dried tomatoes in olive oil drained and roughly chopped
  • 1 tbsp capers
  • 1 garlic clove
  • 2 tbsp fresh basil or parsley
  • 1 1/2 tbsp lemon juice
  • 3 tbsp olive oil
  • salt and pepper to taste


  • 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.


This recipe will work well with any white fish. Cod, halibut, sea bass, flounder, tilapia, and sole are all great options.
The final cooking time will vary and depends on the thickness of the fish filets. When it's done, the fish should flake easily with a fork and the flesh should look white and opaque rather than gray or translucent.
The topping used on this dish is a flavorful spread that can be used to top fish, chicken or pretty much anything you like.  You can even spread it on toast or a grilled cheese sandwich, stuff it into a chicken breast or stir it into pasta salad. I like to stir it into warm pearl (Israeli) couscous and serve it with this fish dish.

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