White Fish Filet in Tomato Sauce

This White Fish in Tomato Sauce with Black Olives is one of those beautiful meals that feels light yet satisfying, simple but full of flavor. With flaky white fish filets simmered in a garlicky, herby tomato sauce and topped with briny black olives, this recipe brings together the heart of Mediterranean cooking — fresh ingredients, bold flavors, and minimal effort.

This recipe adds depth with paprika, a hint of chili, and olive brine for extra punch.

Why You’ll Love This Recipe:

Quick and easy — ready in 30 minutes

1. Uses pantry staples + fresh ingredients

2. Naturally gluten-free, low carb, and dairy-free

3. Great for meal prep or easy entertaining

4. Pairs beautifully with couscous, rice, crusty bread, or roasted veggies

Final Thoughts:

This White Fish in Tomato Sauce with Black Olives is a warm, Mediterranean-style meal that comes together in one skillet and under 30 minutes. It’s full of layered flavor, minimal fuss, and pairs beautifully with almost any grain or veggie side. Whether you're cooking for yourself or for a table full of guests, this is the kind of recipe that never disappoints.

Yield: 4 servings

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White Fish Filet in Tomato Sauce

Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

This White Fish in Tomato Sauce with Black Olivesis one of those beautiful meals that feelslight yet satisfying,simple but full of flavor. Withflaky white fish filetssimmered in agarlicky, herby tomato sauceand topped withbriny black olives, this recipe brings together the heart of Mediterranean cooking — fresh ingredients, bold flavors, and minimal effort.

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Ingredients

• 4 white fish filets (cod, halibut, tilapia, or haddock)
• Salt & black pepper
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 1 tsp smoked paprika
• ¼ tsp chili flakes (optional)
• 1 (14 oz) can crushed tomatoes or tomato passata
• 2 tbsp tomato paste
• ½ tsp dried oregano
• ¼ tsp sugar (optional, to balance acidity)
• ⅓ cup sliced black olives (plus 1 tbsp olive brine, optional)
• 1 tbsp capers (optional)
• 1–2 tbsp chopped fresh parsley, for garnish
• Lemon wedges, for serving

Instructions

1. Pat the fish dry and season both sides with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Sear fish for 2–3 minutes per side until lightly golden (they will finish cooking in the sauce). Remove and set aside.
2. In the same skillet, reduce heat to medium. Add chopped onion and sauté for 3–4 minutes until soft. Stir in garlic, paprika, and chili flakes and cook for 1 minute until fragrant.
3. Add crushed tomatoes, tomato paste, oregano, and sugar (if using). Stir well and bring to a simmer. Let cook for 7–8 minutes, uncovered, until slightly thickened.
4. Return the seared fish to the skillet, nestling it into the sauce. Spoon some sauce over the top. Add black olives (and brine if using), and capers if desired. Cover and simmer gently for 5–7 more minutes until the fish is cooked through and flakes easily with a fork.
5. Sprinkle with chopped parsley and serve warm with lemon wedges on the side. Enjoy with crusty bread, couscous, rice, or roasted potatoes.

Notes

Don’t overcook the fish: Once it flakes easily with a fork, it’s done.

Make it spicy: Add more chili flakes or a spoonful of harissa.

No black olives? Green olives work just as well for a sharper flavor.

Add greens: Stir in a handful of baby spinach before simmering the fish.

Make ahead: The tomato sauce can be made a day in advance for faster weeknight prep.

Nutrition Facts

Calories

956

Carbs

13 g

Cholesterol

522 mg

Fat

31 g

Fiber

3 g

Net carbs

9 g

Protein

150 g

Sat. Fat

7 g

Sodium

873 mg

Sugar

7 g

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.