A Delicious High-Protein Mediterranean Dinner

This High-Protein Baked White Fish with Tomatoes & Olives is a simple, nutritious meal that’s full of fresh Mediterranean flavor. Tender white fish is baked until perfectly flaky with juicy tomatoes, savory olives, garlic, herbs, and a bright touch of lemon. Every bite is flavorful without feeling heavy.

Packed with lean protein, this dish is a great choice for anyone looking for a satisfying meal that supports a high-protein lifestyle. The combination of roasted tomatoes and olives creates a naturally delicious sauce, while oregano, thyme, garlic, and lemon add incredible aroma and depth.

Best of all, this recipe is easy to prepare in one baking dish, making it perfect for busy weeknights. Serve it with roasted vegetables, a fresh green salad, steamed broccoli, or cauliflower rice for a wholesome and satisfying dinner the whole family can enjoy.

High-Protein Baked White Fish with Tomatoes & Olives 🐟🍅

This delicious High-Protein Baked White Fish with Tomatoes & Olives is a light, flavorful Mediterranean-inspired meal that’s perfect for a healthy dinner. Tender white fish is baked with juicy tomatoes, Kalamata and green olives, garlic, herbs, lemon, and olive oil for a simple dish that’s packed with protein and fresh flavor.

Ingredients

  • 4 white fish fillets (cod, haddock, halibut, or tilapia), about 5–6 oz each
  • 2 cups cherry tomatoes, halved
  • ½ cup Kalamata olives, pitted
  • ½ cup green olives, pitted
  • ½ small red onion, thinly sliced
  • 4 garlic cloves, minced
  • 1½ tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 teaspoon dried oregano
  • ½ teaspoon paprika
  • ½ teaspoon dried thyme
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon red pepper flakes, optional
  • 2 tablespoons fresh parsley, chopped
  • Fresh thyme or rosemary, for garnish
  • Lemon wedges, for serving

Instructions

  1. Preheat the oven to 400°F (200°C) and lightly grease a baking dish.
  2. Prepare the vegetables: Add tomatoes, olives, red onion, and garlic to the baking dish. Drizzle with about half of the olive oil and season with oregano, thyme, paprika, salt, pepper, and red pepper flakes.
  3. Prepare the fish: Pat the fish fillets dry and place them on top of the vegetables. Drizzle with the remaining olive oil and lemon juice, then sprinkle with lemon zest and a little extra black pepper.
  4. Bake for 15–20 minutes, depending on the thickness of the fish. The fish should be opaque and flake easily with a fork. For food safety, cook fish to 145°F (63°C) internally.
  5. Garnish and serve: Sprinkle with fresh parsley and thyme. Serve immediately with lemon wedges and spoon some of the roasted tomatoes, olives, and flavorful juices over each fillet.

Why You’ll Love It

This recipe is naturally high in protein and relatively low in carbohydrates, making it a satisfying choice for a healthy meal. The white fish provides lean protein, while tomatoes, olives, garlic, lemon, and herbs create a delicious combination without needing a heavy sauce.

It’s also an easy one-pan dinner, which means less preparation and cleanup. Serve it alongside roasted vegetables, steamed broccoli, a fresh salad, or cauliflower rice for a balanced high-protein meal.

Nutrition Estimate

Per serving (4 servings): approximately 280–320 calories, 35–40g protein, 8–10g carbohydrates, and 11–14g fat, depending on the fish and amount of olives and olive oil used.