Enjoy 3 free meal plans and greater ease in the kitchen today! No payment info needed.

Mediterranean Fish
with tomatoes, peppers, and olives over quinoa

Active: 20 minTotal: 30 min
20130927 mediterranean fish 1.jpg?ixlib=rails 2.1

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
  • Ghee - 1 Tbsp
  • Diced tomatoes (14 oz / 397 g can) - 1 can ((sub 4 fresh roma tomatoes chopped))
  • Maple syrup - 1/2 tsp
  • Extra virgin olive oil - 2 Tbsp
  • Lemons - 1/2, wedges
Quinoa (1 1/2 cups):
  • Cauliflower - 1 head, pulsed in a food processor
  • Ghee - 1 Tbsp
  • Chicken stock - 1 1/2 cups

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
Just a moment...
% Daily Value
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...
Just a moment...

Increase your nutrition smarts


  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. Cauliflower rice - Chop cauliflower and then food process until it's in rice-sized pieces. Heat a saute pan over medium high heat. Add ghee and then cauliflower bits with some salt. Saute for ~1 minute and then add stock. Cook, stirring until absorbed, ~5 minutes. Season to taste with salt & pepper. (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. (15 ml) ghee. 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 maple syrup with another dash of salt. Cook for another 5 minutes. Season vegetables to taste with salt, pepper, or a sweetener.
  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 side of cauliflower quinoa.

Get access to all of our delicious recipes and time-saving meal plans!

Get 1 free month
Learn More

No payment info required for trial.


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