Friday, May 02, 2014

Baked White Fish with Onions, Peppers, Olives, and Feta (Low-Carb, Gluten-Free)

I've been making Baked White Fish with Onions, Peppers, Olives, and Feta for years and love this flavor combination.

Baked White Fish with Onions, Peppers, Olives, and Feta found on

(For Phase One Fridays I feature Phase One Recipes from the past that have been my personal favorites.)  This recipe for Baked White Fish with Onions, Peppers, Olives, and Feta is one I came up with in the very earliest days of my blog, and it's a favorite quick dinner that I've been making it for years. You can make this with any type of mild white fish, but I probably use Tilapia the most, and using a topping with finely chopped red onion, red bell pepper, green olives, and Feta adds a lot of flavor to the mild-flavored Tilapia.  If you're not  a Tilapia fan, use any any mild white fish such as halibut, orange roughy, cod, or sole.  There's a small amount of mayo spread over the fish to keep the topping on, and that also keeps the fish moist when it's baked at a high temperature.  It's important to start with room-temperature fish pieces, so the fish cooks quickly without the topping ingredients getting too done.  If green olives are a non-starter at your house, try it with capers instead, but please try this way of cooking fish if you like these flavors and I bet it will become a repeater at your house too!

Take the fish out of the fridge and let it come to room temperature while you chop up the red onion, red bell pepper, and green olives, and crumble the feta.  (Amazing chopping skills in this photo by my nephew Jake!)

Heat the oil over medium-high heat and saute the red onion and red bell pepper about 3 minutes.

Turn the heat to medium, add the green olives, and cook about 2 minutes more.  Turn off the heat and let the mixture cool a little before you stir in the feta.

If the surface of the fish seems wet, blot dry with paper towels so the mayo will stick.

Season the fish with salt and pepper and spread a very thin layer of mayo over the top of each piece of fish.

Stir the crumbled feta into the onion-pepper-olive misture.

Use a spoon to spread the mixture over the top of the fish, pressing it down slightly as needed to get the topping to stick.

Roast 10-15 minutes in a preheated 425F/220C oven.  (Cooking time will depend on the thickness of the fish, but it's usually closer to 15 minutes unless the fish pieces are really thin.

It's done when the fish is opaque and firm to the touch and the topping is slightly browned. 

And just for fun, here's the photo from 2007 when I first updated this recipe, not really that bad for those days!

Baked white fish with Onions, Peppers, Olives, and Feta
(Makes 2-3 servings, recipe created by Kalyn.)

2 or 3 medium-sized uniformly-thick white fish filets
(I usually use Tilapia, but you can use other fish such as halibut, orange roughy, cod, or sole)
1/2 T olive oil (or less, depending on your pan)
1/2 cup very finely diced red pepper
1/4 cup very finely diced red onion (or sweet white onion)
1/4 cup very finely diced green olives (or try chopped capers if you're not a fan of green olives)
1/3 cup crumbled Feta (or less if you're not wild about feta)
1-2 T mayo or lite mayo (I would not use fat-free mayo, which usually has added sugar.)

Preheat oven to 425F/220C. Spray small glass or ceramic casserole dish with nonstick spray. Heat olive oil over medium-high heat in a nonstick frying pan and saute red pepper and onion about 3 minutes.  Add olives and saute about 2 minutes more. Turn off heat.

Put fish in casserole dish and season with salt and pepper. Spread a small amount of mayo evenly over the surface of each piece of fish. Stir feta into red pepper/onion/olive mixture and spread that over the top of fish. (Pile it on so all the mixture is used. It doesn't matter if some falls off while it's cooking, but press it down so it sticks as much as it can.)

Bake until fish is opaque and white throughout and topping is barely starting to brown, 10-15 minutes. Thinner pieces of fish may be done in 10 minutes, but thicker ones will take the entire 15 minutes.  Serve hot.

South Beach Suggestions:
This is a tasty and low-glycemic Phase One dinner for the South Beach Diet, served something like Grilled Asparagus with Parmesan, Lemony Green Beans, or just a simple salad like you see in the photo.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Tasty Roasted or Baked Fish You Might Enjoy:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Spice-Rubbed and Roasted Fish Fillets ~ Kalyn's Kitchen

Baked Fish, Spinach, and Tomatoes in Foil Packets ~ The Kitchn

Baked Halibut with Sour Cream, Parmesan, and Dill Topping ~ Kalyn's Kitchen

Baked Lemon Herb Cod ~ Sarah's Cucina Bella

Baked White Fish with Pine Nut, Parmesan, and Basil Pesto Crust ~ Kalyn's Kitchen

Roasted Halibut with Radicchio-Pancetta Sauce, Peas, and Artichokes ~ Former Chef

Sumac-Rubbed Salmon Roasted in Olive Oil ~ Kalyn's Kitchen

Skillet-Roasted Fish ~ Chaos in the Kitchen

Roasted Salmon with Rosemary-Garlic Rub ~ Kalyn's Kitchen

Roasted Redfish with Summer Vegetables ~ The Yellow Table
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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  1. What a great recipe. I love, love, LOVE tilapia. I am always looking for new ideas on how to serve it. And, I was also excited to see is on the "best choice" list, a list I posted after my visit to the aquarium.

  2. Just found your site and have added it to my bookmarks. Thanks... this looks AWESOME!

  3. Kalyn, thanks for a great recipe! I;ll give it a try after my next shopping round.

  4. I love the topping! perfect to spice up the fish a bit.
    Pretty photo.
    You know what they say - never look back....

  5. this looks really good. the asparagus is one to add to my collection too!

  6. Chris, I agree, Tilapia is one of the best tasting fish you can buy. The fact that it's a good choice is a huge plus.


    Anh, hope you like it. I'd be curious to know if you can get Tilapia in Australia. Some of the sites I saw said it's raised in China a lot.

    Katie, thanks. I agree, never look back, except on the internet people find your past things and they haven't seen your current ones. Scary thought.

    Anna, you must make the asparagus with parmesan. It's awesome.

  7. This really looks lovely. I really have been enjoying Tilapia, didn't know it was a vegetarian fish! I'll see if I can't give this a try.

  8. hi,
    i just stumbled over your blog and was wondering where your photos come from?
    if you shot them yourself, what is your setup if i may ask?

    and, some of your recipes sound delicious :)


  9. Kalyn, Tilapia is available here in Australia - frozen products from China. I may try to use our fresh waterfish (barramundi) though. :D

  10. Tanna, vegetarian fish, who could have imagined!

    Thomas, I take all the photos on KK unless otherwise credited. I use a Canon Rebel XT Digital SLR camera. The two lenses I use are a 50 MM 1:2.5 Macro lens and a 50 MM 1:1.8 lens. I basically know nothing about photography, and if I get a good shot it's luck plus a good camera. I take nearly all my food shots inside this light box because my house faces north and I don't get much natural light in my kitchen. I use Adobo Lightroom to edit the photos, really a great product and not too expensive. I take about 50 shots for every one that I use, which I think is key to getting good pictures. Even so, I'm often not quite satisfied with the photos, but I'm trying to learn more.

    Anh, I haven't had baramundi. The Tilapia we get here is frozen too.

  11. Kalyn,

    i really like your photos, i think they do look great and we in our newspapers have probably used worse shots than yours, so kudos :)

    btw, it seems that your brother doesn't sell the photobox anymore?


  12. Thomas, you are too kind. I didn't realize that Rand doesn't have them any more, but you can get it from I really think it makes a difference, especially for people like me who don't have good natural light.

  13. Kalyn, what a lovely dish. I am so happy that you gave some substitutes for tilapia as I have never seen it in England ( not where I live anyway)and I have felt very tempted by this recipe. I love the crumbled feta!!1

  14. I love Tilapia. It's a wonderful piece of fish and that recice looks FABULOUS!

  15. Kalyn,

    I fixed this last night and did substitute capers for olives. Excellent. :) I may try black olives next time since I almost always have them on hand and my capers supply is dwindling. -Donna

  16. Donna, thanks for the feedback. I'm going to try it with capers too, and I think black olives would taste great with this combination also.

  17. Kalyn,

    I forgot to mention, too, that I ended up doing this with pollack since I didn't have tilapia on hand. That fish worked just fine, so I suspect the "any mild white fish" could probably be added. I'd love to try this with corvina filets, but they've not been on sale yet where I shop. - Donna

  18. I had a great tilapia recipe, but this one blows it out of the water. Thank you!

  19. Adding capers instead of olives.... exonerates the olives, and gives the dish a kick. WOW

  20. I made this! Thanks for the great recipe. My only addition was grape tomatoes. Not only does it add a pop of color, I really like the flavor and juice it adds as well.

  21. Glad people are still liking this (and thinking of variations that sound good too!)

  22. I just found your blog and I have found so many wonderful things. I made this tonight but with flounder and it was delicious!

  23. Michelle, glad you're enjoying the blog!

  24. This recipte is fantastic. I used olives and capers together and it came out wonderful. Just last week I started on South Beach, looking to lose 60 pounds (preferably before I turn 30 next year!) and with your blog I can do it! Inspiring and helpful and great pictures. Thank you!

  25. Loved this recipe! I added some capers to the topping and it was delicious! Yum Yum! Thanks for the great recipes.

  26. Like the idea of adding capers, and it sounds like there are a few people who have enjoyed it that way!

  27. This was GREAT! Very yummy! I got some fresh tilapia and it was not fishy at all. Love the blend with the veggies/feta.

  28. MCH, so glad you liked it. (The funniest thing of all is that I just made that recipe today for one of my neighbors!)

  29. I'm going to make it tonight - but with Hake, since that is what I have at home (I love Hake - do you know if it's environmentally friendly too?).

    I might be adventurous and add cherry tomatoes cut in half to the sautéed vegetables.

    Thanks for this recipe and for all the other ones - without your blog I would never be able to do the South Beach diet that works so well for me (my husband is so impressed with the results - he is joining me on the diet too!)

  30. Elle, I don't know if Hake is environmentally friendly, but I bet it's delicious in this. Glad to know the blog is helpful for you.

  31. This recipe, with many variations in ingredients and fish has been a staple on our table for the last year. Many thanks.

  32. Colin, you're so welcome. And I agree, the variations are endless!

  33. My ingredients on hand were flounder and orange bell pepper. Used Spanish onion and capers (cut amount in half when substituting for the olives). Used too much olive oil light mayo, and astounded at how delicious the extra sauce was over the grilled asparagus (George Foreman). This recipe with its variations is now one of my favorites, and my mom's. Thank you. South Beach just became much more doable. I am so happy to find your blog!

  34. Ruth, so glad you enjoyed it, and glad you like the blog too.

  35. This sounds perfect for Spring. My husband refuses to eat olives though, so maybe I'll substitute with some capers.

  36. Jacki, I do think capers will also be fantastic in this!

  37. I am always looking for new ideas for fish. This sounds delicious! I especially like the addition of feta.

  38. Thanks Lori; don't you think just about everything tastes better with a little Feta!

  39. Thanks for the great recipe! I made it with pollock (what I had on hand) and it tasted amazing. A repeat for sure!

  40. Racheal, so glad you enjoyed the recipe.


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