Mediterranean Fish Fillets

Mediterranean Fish Fillets

Prep Time

10 minutes

Cook Time

20 minutes


Mediterranean Fish Fillets

This delicious healthy recipe brings the flavors of the Mediterranean to your home. Canned, diced tomatoes are a great time saver for weeknight meals. Coming in at just over 200 calories per serving, this is a smart choice for Lent or any time of the year.

Recipe courtesy of McCormick®.

Nutrition Information (per serving): Calories: 201, Fat: 9 g, Carbohydrates: 5 g, Cholesterol: 37 mg, Sodium: 477 mg, Fiber: 1 g, Protein: 25 g.


  • 1 1/2 pounds firm white fish fillets, such halibut, striped bass or orange roughy
  • 1 tablespoon olive oil
  • 1/2 cup finely chopped onion
  • 1 can (14 1/2 ounces) diced tomatoes, drained
  • 1/2 cup pitted Kalamata, green or black olives, cut in half lengthwise
  • 2 tablespoons white wine
  • 1 teaspoon McCormick® Basil Leaves
  • 1/2 teaspoon McCormick® Garlic Powder
  • 1/4 teaspoon McCormick® Thyme Leaves


  • 1 Preheat oven to 375°F. Coat baking dish with no stick cooking spray. Place fish in single layer in baking dish. Lightly salt and pepper the fish. Bake 12 minutes. If fish is over 1-inch thick, increase cooking time to 15 minutes.
  • 2 Meanwhile, heat oil in medium saucepan on medium heat. Add onion; cook and stir 5 minutes or until softened. Add tomatoes, olives, wine, basil, garlic and thyme. Simmer, uncovered, 3 minutes.
  • 3 Remove fish from oven. Spoon sauce over fish. Return to oven; bake 5 minutes longer or until fish flakes easily with a fork. Serve immediately.


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