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Mediterranean Fish
with tomatoes, peppers, and olives over quinoa

Active: 20 minTotal: 30 min

This Mediterranean-inspired sauce imparts flavor into any type of fish. Cooking the fish right in the vegetables ensures tender, flaky fish. Vegetarians will be making lentils with the same ingredients. Remember to soak your dried lentils the night before to reduce cooking time!


Fish with Tomatoes, Peppers, and Olives:
  • White fish fillets (4 to 6 oz) - 4 ((Cod, halibut, tilapia, ono would all work. I used ono because that's what was in my freezer already))
  • Garlic - 3 cloves, minced
  • Onion - 1, chopped
  • Red peppers - 2, chopped
  • Kalamata olives - 4 oz, sliced ((olives soaked in water or fresh from the deli will be less salty))
  • Cooking oil - 1 Tbsp + 1 Tbsp
  • Butter - 1 Tbsp
  • Diced tomatoes (14 oz / 397 g can) - 1 can ((sub 4 fresh roma tomatoes chopped))
  • Sugar - 1/2 tsp
  • Extra virgin olive oil - 2 Tbsp
  • Lemons - 1/2, wedges
Quinoa (1 1/2 cups):
  • Quinoa - 1 1/2 cups, uncooked

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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  1. Fish - Rinse and dry fish. Salt & pepper.
  2. Garlic / Onions / Red Peppers / Olives - Prep as directed. (Can be done up to 3 days ahead)
  3. Quinoa - Combine quinoa with water (or stock) using a 2:1 water to dried quinoa ratio. Add in a generous dash of salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)


  1. Heat a non-stick skillet or saute pan over medium-high heat. Add 1 tbs. (15 ml) cooking oil with 1 tbs. (14.8ml) butter. Once melted and heated, add fish fillets, and then give your pan a shake. Let the fillets settle and get a golden sear, ~2 minutes, before flipping. Sear on the other side for ~2 minutes. Remove from pan and set aside.
  2. Add another tbs. of cooking oil to the pan and then the garlic. Once you can smell the garlic, add the onions with a dash of salt. Saute until softened, ~3 minutes.
  3. Next add in tomatoes, red peppers, and sugar with another dash of salt. Cook for another 5 minutes.
  4. Add in olives and nestle fish back into the sauce. Cook until fish is done, ~3 minutes per half inch of fish. Season vegetables to taste with salt, pepper, or a sweetener.
  5. Serve fish on top of vegetables. Drizzle fish fillets with extra-virgin olive oil and serve with lemon wedges and quinoa.

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This meal has 13 reviews

I enjoyed this, other than the quinoa.

By: Johnna
Posted: Feb 20, 2018
Diet: Original

Need to top with feta cheese next time.

By: Erica
Posted: Dec 16, 2016
Diet: Original

Used Mahi Mahi for the fish - Fozen from Trader Joe's. Delish.

By: Ben
Posted: Oct 11, 2016
Diet: Original

Needed more flavor

By: Laura
Posted: Jan 28, 2016
Diet: Gluten-free

We liked this a lot, but aren't rushing to make it again.

By: Sarah
Posted: Feb 18, 2015
Diet: Original

We didn't like this at all, unfortunately :(

By: Sara
Posted: Oct 19, 2013
Diet: Vegetarian