Baked Regional Fish with Tomato and Olive Ragout
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 (mediterranean) ready in about 35 minutes pairs olive oil, minced garlic cloves, small, finely chopped yellow onion 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.
Ingredients
- 4 pieces (6 oz each) white fish fillets (cod or haddock)
- 3 tbsp olive oil
- 3 cloves minced garlic cloves
- 1 small, finely chopped yellow onion
- 14 oz can canned diced tomatoes
- 1/2 cup halved pitted Kalamata olives
- 2 tbsp drained capers
- 1 tbsp chopped fresh oregano
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh lemon juice
- 2 tbsp chopped for garnish fresh basil
Instructions
- 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.
- 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.
- Step 3: Place 4 white fish fillets (6 oz each) in a baking dish. Spoon the tomato-olive ragout evenly over the fillets.
- Step 4: Bake uncovered at 375°F for 15-18 minutes until the fish is opaque and flakes easily with a fork.
- Step 5: Remove from oven and drizzle 2 tbsp fresh lemon juice over the fish. Garnish with 2 tbsp chopped fresh basil before serving.
Frequently asked questions
How long does Baked Regional Fish with Tomato and Olive Ragout take to make?
Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Baked Regional Fish with Tomato and Olive Ragout?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Baked Regional Fish with Tomato and Olive Ragout?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Baked Regional Fish with Tomato and Olive Ragout for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Baked Regional Fish with Tomato and Olive Ragout?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
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