Name: This delicious, low-effort Mediterranean fish bake is only 212 calories per serving and is packed with omega-3s
Yield: Serves: 4

Hands pick up white fish filet from glass plate. Various herbs, vegetables cooking utensils surround the fish

(Image credit: Ekaterina Fedulyeva / Getty Images)

Serves

Nutrition Per Portion	RDA
Calories	212 Kcal	11%
Fat	8 g	11%
Carbohydrates	15 g	6%
Protein	20 g	40%

By Lou Mudge

published 7 February 2025

in Recipes

There are few meals as simple or satisfying as baked fish with vegetables. This recipe combines Mediterranean vegetable flavors with white fish in a one-pot meal that serves four. If you're looking for a healthy weeknight dinner, it's a great option.

This recipe was developed by Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and sports dietitian, representing Del Monte Foods. “This recipe just requires you to turn on your oven and dump a bunch of ready-to-use ingredients in a pan,” says Ehsani. “It’s loaded with anti-inflammatory omega-3 fatty acids thanks to wild Alaska sablefish (also sometimes called black cod), which if you haven’t tried, is rich, buttery and will melt right in your mouth.” The body uses omega-3s to reduce inflammation, and support brain, heart and immune function.

The dish is very low-calorie, making it diet-friendly, but if you want to beef it up a bit I recommend serving it with some crusty bread. If you can’t get hold of any wild Alaska sablefish, you can substitute salmon, pollock or haddock. It doesn’t need to be fresh fish either. “Frozen fish is just as nutritious as fresh, simply rinse it under cold running water, pat dry and add it to your pan,” says Ehsani.

Baked Mediterranean Wild Alaska Sablefish Recipe

Method

Preheat oven to 400℉ and lightly spray a pan with cooking oil.
Place sablefish skin side down in the pan and top the fish with the remaining ingredients.
Cover with foil and bake for 25-30 minutes until fish reaches an internal temperature of 145℉.

Ingredients

1tbsp extra virgin olive oil
1 large sweet onion, diced
5 cloves garlic, sliced
4.5oz can no-salt-added diced Contadina tomatoes
½ cup Del Monte quarters marinated artichoke hearts
½ cup Del Monte fresh-cut sliced mushrooms
⅓ cup Del Monte Greek Kalamata pitted olives
1tsp dried Italian seasoning
1lb frozen wild Alaska sablefish (black cod)

Roxana Ehsani

Roxana Ehsani is a certified specialist in sports dietetics and a former spokesperson for the Academy of Nutrition and Dietetics. She holds a Bachelor of Science in Human Nutrition, Foods, and Exercise from Virginia Tech and a Master of Science in Clinical Nutrition and Dietetics from the University of Pittsburgh.

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.