Tomato and Fennel Baked Fish with Olive Tapenade
White fish fillets baked under a bed of sliced fennel and tomatoes, finished with a tangy black olive tapenade for a bright Mediterranean dinner. This Greek-inspired seafood recipe (mediterranean), ready in about 40 minutes, pairs white fish fillets (cod or sea bass), fennel bulb, tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 270 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 fillets (6 oz each) white fish fillets (cod or sea bass)
- 1 medium, thinly sliced fennel bulb
- 2 large, thinly sliced tomatoes
- 3 tbsp olive oil
- 2 cloves, minced garlic cloves
- 1/3 cup pitted, chopped black olives
- 1 tbsp rinsed capers
- 1 tsp lemon zest
- 1 tsp leaves fresh thyme
- 1 tsp salt
- 1/2 tsp black pepper
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat the oven to 375°F (190°C). In a 9x13 inch baking dish, toss 1 medium thinly sliced fennel bulb and 2 large thinly sliced tomatoes with 2 tbsp olive oil, 1 tsp salt, and 1/2 tsp black pepper. Spread evenly to form a bed.
- Step 2: Season 4 white fish fillets (6 oz each) with salt and pepper, then place them on top of the fennel and tomato layer. Drizzle 1 tbsp olive oil over the fish and sprinkle 1 tsp fresh thyme leaves and 2 minced garlic cloves evenly.
- Step 3: Bake uncovered for 20-25 minutes until the fish is opaque and flakes easily with a fork.
- Step 4: Meanwhile, combine 1/3 cup chopped black olives, 1 tbsp rinsed capers, and 1 tsp lemon zest in a small bowl to make the olive tapenade.
- Step 5: Remove the fish from the oven and spoon the olive tapenade generously over each fillet before serving.
Frequently asked questions
How long does Tomato and Fennel Baked Fish with Olive Tapenade take to make?
Total time is about 40 minutes (15 min prep + 25 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 Tomato and Fennel Baked Fish with Olive Tapenade?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Tomato and Fennel Baked Fish with Olive Tapenade?
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 Tomato and Fennel Baked Fish with Olive Tapenade 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 Tomato and Fennel Baked Fish with Olive Tapenade?
Greek 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.
