Roasted White Fish with Tomato-Kalamata Salsa

Sticking to a healthy eating plan doesn’t have to leave you feeling deprived and miserable. Sure you’ll likely have to give up some of your favorite vices (in my case, Starbucks and chardonnay), but you don’t have to starve yourself to realize the benefits. It does require eating realistic-size portions (i.e. no more than 4 oz of protein per meal), but you don’t have to be relegated to a diet of rubber chicken and steamed veg. Yuck! You can make delicious meals with healthy ingredients and feel satisfied that you have achieved your goal AND enjoyed your meal.

I promised to share some of our easy, healthy recipes, so today I will start with one of our favorite go-to dishes. A mild white fish — such as tilapia, branzino, red snapper, cod or catfish — is a great base for a super healthy meal. They are low in calories and high in Omega-3s. This simple, tomato-based recipe can accommodate any of the white fishes, even Chilean sea bass or halibut if you prefer a firmer, oilier fish (although more cooking time will be required).

A good majority of the dishes Mike and I make are Mediterranean in style and inspiration, and this recipe is no exception. With a quick sautee of tomatoes, garlic and kalamata olives in a touch of olive oil (use extra virgin for the most health benefits*), it couldn’t be any healthier or easier to prepare. And it’s delicious!



We serve it with a big Greek salad full of chunks of fresh Mediterranean ingredients (recipe to follow). Now, you’ve got a healthy meal that’s as satisfying as it is tasty!


Roasted White Fish with Tomato-Kalamata Salsa

  • Servings: 2
  • Difficulty: easy
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With a quick sautee of tomatoes, garlic and kalamata olives in a touch of olive oil, it couldn't be any healthier or easier to prepare. And it's delicious!


  • 1 lb. white fish (tilapia, branzino, red snapper, cod, catfish, etc.), cleaned and skinned
  • 1 small pkg cherry tomatoes or 2 plum tomatoes, seeded and coarsely chopped
  • 12 pitted Kalamata olives, halved
  • 1+ Tbl extra virgin olive oil (EVOO)
  • 1/2 a small shallot, finely chopped (optional)
  • 1 garlic clove, finely chopped
  • 1/8 c. cup white wine
  • Pinch of red chile flakes (optional)
  • Kosher salt/ground pepper
  • Squeeze of lemon juice
  • 2-3 basil leaves, julienned (or 1/2 tsp. dried)


Preheat oven to 375 degrees. In a deep skillet, heat one tablespoon of the olive oil until glistening. Add the shallots, if using. and sautee over medium low until they start to soften. Add the tomatoes and olives, and cook over medium to medium-high heat, turning occasionally until starting to soften, about 3-5 minutes. Season with a pinch of chile flakes and kosher salt (if using dried basil, add at this point). Move the tomatoes to the side of the pan. Turn the heat down to medium-low and add the garlic and a touch more olive oil, if necessary so it doesn’t burn. When the garlic is golden, turn the heat back up a bit and immediately add the wine to deglaze the pan, scraping any browned bits off the bottom and sides. Allow the wine to simmer for a minute or two. When it has reduced and begins to resemble a sauce, turn the flame off (it will continue to cook in the oven). Add a good squeeze of lemon juice, the fresh basil and ground pepper. Mix to blend. Set aside, off the heat.

Meanwhile, lightly spray a roasting pan and add the fish (if it has skin, place it skin-side-down in the pan). Season the flesh with salt and pepper. Pour the tomato-olive mixture over the fish and place in the preheated oven. Roast uncovered for about 25-30 minutes or until the fish is fork tender. (The cooking time will vary depending on the type of fish you choose and the thickness of the fillet.) When tender and flaky, remove from oven, sprinkle with more fresh basil and serve immediately.


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*Because extra virgin olive oil is extracted from the first press, it contains more vitamins and antioxidants than oils derived from second and third presses. And it just plain tastes better!