High-Protein Baked White Fish with Tomatoes & Olives
- Prep time: 10 mins
- Cook time: 15–20 mins
- Servings: 2 servings
- Macros per serving (approx.): 380 Calories | 42g Protein | 6g Net Carbs | 20g Healthy Fats
Ingredients
The Fish:
- 1.2 lbs (approx. 550g) White fish fillets (Cod, Halibut, Haddock, or Sea Bass)
- 1 tbsp Extra virgin olive oil
- 1 tsp Dried oregano or Italian seasoning
- ½ tsp Garlic powder
- ½ tsp Paprika
- Salt and freshly ground black pepper, to taste
Tomato & Olive Mix:
- 1.5 cups Cherry or grape tomatoes (halved or whole)
- ½ cup Kalamata or pitted green olives
- 3 cloves Garlic, thinly sliced
- 1 tbsp Extra virgin olive oil
- 1 tbsp Fresh lemon juice (plus lemon wedges for serving)
- 2–3 sprigs Fresh thyme or rosemary
Optional Garnish:
- Chopped fresh parsley, basil, or fresh thyme
Instructions
- Preheat & Prep:Preheat your oven to 400°F (200°C). Lightly oil a shallow baking dish or cast-iron skillet.
- Season the Fish:Pat the white fish fillets dry with paper towels (this helps them sear and bake evenly). Season both sides generously with salt, black pepper, paprika, garlic powder, dried oregano, and a drizzle of olive oil.
- Prepare the Tomato-Olive Mixture:In a bowl, combine the cherry tomatoes, olives, sliced garlic, 1 tablespoon of olive oil, fresh lemon juice, and a pinch of salt and pepper. Toss to coat well.
- Assemble:Place the seasoned fish fillets in the center of your baking dish. Arrange the tomato and olive mixture around and slightly over the fish. Scatter fresh thyme sprigs on top.
- Bake:Bake uncovered for 15 to 20 minutes (depending on the thickness of your fillets) until the fish flakes easily with a fork and the tomatoes are soft, blistered, and juicy.
- Serve:Squeeze extra fresh lemon juice over top, garnish with fresh parsley or basil, and serve immediately!
