mediterranean white fish supper

Simple Mediterranean Style White Fish Supper

Mediterranean white fish supper

I need to start by telling you that we love this meal!

It has been in regular rotation here for the past four months and the only reason I haven’t told you about it sooner is my disappointment with the previous attempts with photos and a belief that they never do justice to how delicious this is – if you enjoy fish and you enjoy complex Mediterranean flavours please  – make it!

It is a simple one pan fish meal that can work well with just about any white fish.  We love Southern Blue Cod and it is mainly what I have used for this, but it is hearty enough to stand up to much stronger fish as well and is perfect with Snapper,  Gurnard or Monk fish, to name a few, and even bigger fish such as Tuna would be amazing in this.  Try the Tuna and please let me know – or I will let you know when I do!

This meal is a delicious light supper using simple staple ingredients I like to have in the refrigerator and pantry.

As an aside, the canned cherry tomatoes are a great pantry staple that I highly recommend especially in winter when fresh tomatoes are expensive and not at their most delicious.

This is a great meal at any time of the year with strong, clean, simple flavours, and the only prior preparation needed is to cook off some baby or new potatoes.



This is enough for four people but can very easily be halved for two.

  • White fish fillets for 4 people (I have used Blue Cod and Snapper and feel sure you could make this with whatever fish you enjoy or have on the day)
  • 1 – 2 brown/white onion sliced into 1/4 moons
  • Olive oil to saute
  • 1 tin of cherry tomatoes or a 1-1/2 cups of cherry tomatoes or rough chopped tomatoes
  • 1/2 cup of black or green olives (Sicilian olives are a delicious choice here) preferably pitted before cooking
  • 1/2 cup capers + a quarter cup of their juice
  • Cooked baby or new potatoes in bite size pieces (you know how many you need).
  • Couple of handfuls of chopped or baby spinach.
  • Optional fresh herbs such as basil or parsley to add to the sauce and to finish platting the fish.
  • Optional (but delicious) Aioli or your favourite Extra Virgin Olive oil to serve
  • Optional vegetable such as beans or broccoli, or a simple green salad to serve on the side.

Start by cooking your baby or new potatoes.

To cook the rest of the meal use a  high sided pan that will comfortably fit all your fish fillets in a single layer. on top of the sauce. You will need a lid or some foil to cover the pan  when cooking the fish.



Heat your pan with a good drizzle of olive oil and a pinch of salt and slowly cook the  onions until they just start to caramelise or turn golden.

Add the potatoes – cut into large bite size pieces  – and allow to saute with the onions until lightly golden.

mediterranean white fish supper

Add the capers and  quarter of a cup of caper juice and allow to sizzle for a minute or two before adding your olives and the tomatoes.

mediterranean white fish supper

Allow this to bubble together for a few minutes for the flavours to all meld and the tomatoes to wilt.

Sit the spinach and herbs, if using, on top of the sauce, then sit the fish on top then sprinkle lightly with salt and cover the pan with a lid or foil to cook.  Cooking time will depend on the density and thickness of the fish fillets – but will not take long. I left the Blue cod for three or four minutes and then gently turned it over and cooked for a couple more minutes and it was perfect. Fish such as Gurnard or Sole are thin enough to not even need turning over.  If you are worried if it is cooked,  gently insert a knife in the thickest part and check that it is opaque not translucent as raw fish is.

mediterranean white fish supper

N.B.    If you are preparing this in advance you can simply turn the heat off the sauce to until you are ready to cook the fish and eat, OR it is equally delicious served at room temperature up to an hour after cooking.

This can be eaten simply as is in a shallow bowl  or with a green salad or steamed green beans….on the side

If you are feeling decadent a tablespoon of garlic aioli spooned onto the fish just before you serve is extra delicious, but a drizzle of your best extra virgin olive oil is also amazing.  Garnish with a sprinkle of fresh herbs if you have them.

Light and easy food to cook and eat, also delicious any time fish is on your menu.mediterranean white fish supper



  1. Great recipe! Will try it soon!
    You totally nailed it with your shots!

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