Easy Mediterranean White Fish, For Two (20 Minutes + Gluten-Free!)

This is about as clean eating as clean eating gets.

And before you start rolling your eyes — Don’t! Because this Mediterranean white fish is not the annoying, Insta-version of eating clean. It’s the delicious, can-I-have-this-everyday kind that you’re going to want to repeat over and over.

With the temperatures rising I need to get prepared for denim cut-offs, micro minis, and barely-there bikinis. Now do I actually wear any of these things? Sometimes. But only when I’m dedicating myself to meals like THIS, and not eating Mister Softee every chance possible. Because in NYC, those trucks are god damn everywhere.

But for real, this is natural, delicious, summer-bod food. It’s ready in barely 20 minutes, tastes super fresh, and you can be crazy generous with the portion size!

When the food’s this healthy, there’s no reason to be skimpy.

This meal is so simple that a bunch of prep photos felt redundant, so let’s get right to it.

This entire recipe revolves around a simple, 5-ingredient marinade — olive oil, lemon, garlic, oregano, and sugar! — that you’ll be using every step of the way. Begin by whisking the marinade, then add a tablespoon of it to a hot skillet. Saute sliced yellow onions until tender, then add halved grape tomatoes + mixed olives to the pan and continue to cook until needed. The smell alone will transport you to straight to the Aegean Sea, but the taste?


Mediterranean freshness personified, it is so freakin’ good.

Once the veggies are stewing it’s time to tackle the white fish, which takes 7 minutes or less. I used dover sole here, but cod or tilapia would also be excellent, so choose whichever you like best! Just remember that the thicker your fish filet, the slightly longer it will have to cook. Anyhoo, smother a sheet pan with some of the olive oil marinade, plop your fish on top, then coat it in more marinade. Bake anywhere from 4 – 7 minutes until cooked through and flaky, and you’re done!

So easy, so fast, so insanely tasty.

I served my meal over Israeli couscous because I 1.) love the taste and 2.) love the look, but quinoa will keep this gluten-free. And if you’re looking for a little crunch, add some toasted panko on top! It’ll amp up the texture without adding needless calories or carbs. xo

Easy Mediterranean White Fish


  • 1/4 cup extra virgin olive oil
  • 1 lemon, juiced
  • 2 tsps crushed or minced garlic
  • 1/2 tsp oregano
  • 1/2 tsp granulated sugar (optional)
  • 1/2 yellow onion, sliced
  • 8 oz grape tomatoes, halved
  • 4 oz mixed olives
  • 1/2 lb – 2/3 lb white fish (dover sole, cod, or tilapia)
  • a pinch of salt
  • grain for serving


  1. Pre-heat oven to 425F.
  2. In a small mixing bowl combine the olive oil, lemon juice, garlic, oregano, and sugar (if using), whisking until well combined.
  3. Heat a large skillet over a medium-high flame, then add a tablespoon of the olive oil marinade, swirling to coat the bottom. Add the onions and sauté until tenderized, about 6 minutes. Next add the tomatoes, mixed olives, and another tablespoon of the marinade to the pan. Continue to cook over a medium-high flame until needed, stirring frequently.
  4. Meanwhile, coat a sheet pan with more olive oil marinade (another tablespoon should be fine), then add the white fish. Sprinkle each filet with a tiny pinch of salt, then use a pastry brush to lightly coat the tops with olive oil marinade. Bake for 4 – 7 minutes until cooked through and flaky.
  5. Plate white fish over a grain of your choice, then top with the onions, tomatoes, and olives. Serve immediately, drizzling each dish with any remaining olive oil marinade when plating.