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Kalyn's Kitchen

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

I‘ve been making Baked White Fish with Onions, Peppers, Olives, and Feta for years and love these flavors. And this tasty and easy way to cook fish is low-carb, Keto, low-glycemic, and gluten-free. Use Seafood Recipes to find more recipes like this one.

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

Baked White Fish with Onions, Peppers, Olives, and Feta is a recipe 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, 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 fish.

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!

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

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 mixture.

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.

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

For a low-carb dinner, this would be delicious served with Grilled Asparagus with Parmesan, Lemony Green Beans, or just a simple salad like you see in the photo.

More Tasty Roasted or Baked Fish You Might Enjoy:

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

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

I‘ve been making Baked White Fish with Onions, Peppers, Olives, and Feta for years and love these flavors.

Ingredients:

  • 2 large uniformly-thick white fish filets (see notes)
    (I used to use Tilapia, but now I’d use another 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.)

Directions:

  1. Preheat oven to 425F/220C.
  2. Spray small glass or ceramic casserole dish with nonstick spray.
  3. Heat olive oil over medium-high heat in a nonstick frying pan and saute red pepper and onion about 3 minutes.
  4. Add olives and saute about 2 minutes more. Turn off heat.
  5. Put fish in casserole dish and season with salt and pepper.
  6. Spread a small amount of mayo evenly over the surface of each piece of fish.
  7. 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.)
  8. 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.
  9. Serve hot.

Notes:

If your fish fillets are small this is probably enough topping for 3-4 pieces of fish.

Recipe created by Kalyn.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Baked White Fish with Onions, Peppers, Olives, and Feta is a tasty low-carb recipe that’s a perfect Phase One dinner for the South Beach Diet, and would be great for most other low-carb eating plans. You could omit the Feta and use an approved mayo and this could even be Paleo.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

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    44 Comments on “Baked White Fish with Onions, Peppers, Olives, and Feta”

  1. Any ideas on this recipe with using chicken breasts??

    • I think it has potential, but without experimenting I couldn't say just how to do it. The tricky part would be getting the chicken cooked through without drying it out. I think you'd need to brown the chicken in a pan just a little before you add the topping, maybe pound the chicken breasts to an even thickness as well. I'd love to hear how it works if you try it!

  2. Racheal, so glad you enjoyed the recipe.

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