Your Resource for Bariatric Recovery

Mediterranean Tomato Fish

Phase 3        Advanced

Kindly Submitted by

Kath Eats

Mediterranean Tomato Fish


Check off ingredients as you shop!

  • 2 cups fresh tomatoes, chopped
  • 1 cup cherry or grape tomatoes, sliced in half
  • 1/4 cup chopped kalamata olives
  • 1/4 cup capers (more or less to your taste)
  • 1 tsp Italian seasoning
  • 4 fish filets, preferably a thick fish like cod, halibut or char
  • 1 tbsp olive oil
  • Salt + pepper to taste

Nutritional Info

  • Serving Size: 4
  • Calories: 271
  • Carbs: 13 g
  • Fat: 7 g
  • Protein: 43 g
  • Sodium: 250 mg
  • Sugar: 7 g


1. Preheat oven to 400*

2. In a medium pot, cooked tomatoes on medium high until much of the liquid is cooked off and they have concentrated somewhat, about 15-20 minutes

3. Add olives, capers, seasonings and anchovy paste plus cherry tomatoes (you want these to keep their shape so add near the end) and reduce heat to low

4. Heat oil in an oven-safe, medium skillet to medium and season fish with salt and pepper

5. Add fish, skin side up, and sear for 4-5 minutes, until you get a nice char

6. Flip fish and place in oven for about 8 minutes, until fish looks cooked through

7. Top fish with tomato mixture and serve!

Share this recipe with your friends and family!