Baked Fish with Tomato and Olive Ragout

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Tender white fish fillets baked under a fragrant ragout of tomatoes, olives, and capers that brings regional Mediterranean flavors to your table. This Mediterranean-inspired seafood recipe, ready in about 35 minutes, pairs white fish fillets (cod or haddock), olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 20 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F. In a medium skillet, heat 3 tbsp olive oil over medium heat until shimmering. Add 3 minced garlic cloves and 1 finely chopped small yellow onion. Sauté for 5 minutes until onion softens and becomes translucent.
  2. Step 2: Stir in 14 oz canned diced tomatoes with juice, 1/2 cup halved Kalamata olives, 2 tbsp drained capers, and 1 tbsp chopped fresh oregano. Simmer the ragout for 10 minutes until slightly thickened. Season with 1 tsp salt and 1/2 tsp black pepper.
  3. Step 3: Place 4 white fish fillets (6 oz each) in a baking dish. Spoon the tomato-olive ragout evenly over the fillets.
  4. Step 4: Bake uncovered at 375°F for 15-18 minutes until the fish is opaque and flakes easily with a fork.
  5. Step 5: Remove from oven and drizzle 2 tbsp fresh lemon juice over the fish. Garnish with 2 tbsp chopped fresh basil before serving.

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