One-Pan Mediterranean Fish with Tomatoes & Olives

Looking for a dinner that’s light, packed with flavour, and ready in under 30 minutes? This Mediterranean-style fish dish brings it all together in one pan—delicate white fish fillets gently simmered in a fragrant tomato sauce with garlic, herbs, and two kinds of olives.

Whether you’re making it for a quick weeknight meal or serving it to guests with crusty bread and a chilled glass of white wine, this recipe delivers big flavour with minimal fuss.

This recipe was inspired by classic Mediterranean braised fish techniques and adapted using ingredients readily available from local stores and our fresh seafood range at Normanville Meat & Seafood.

Why You'll Love It

• One pan. 30 minutes. Done.

• Flakey fish infused with a garlic and herb tomato sauce

• Briny olives add boldness without overpowering

• No frying, no flouring, no deep oil—just clean, fresh flavours

Ingredients (Serves 4–6)

• 1.2 kg firm white fish fillets (cod, snapper or flathead), cut into 150–200g portions

• 1 large white or brown onion, halved and thinly sliced

• 8 garlic cloves, thinly sliced

• 2 tablespoons extra virgin olive oil

• 400g crushed tomatoes (canned)

• ½ cup chicken or vegetable stock

• 200g cherry or grape tomatoes (left whole or halved)

• 3 tablespoons Kalamata olives

• 3 tablespoons Castelvetrano olives (or green Sicilian olives)

• 2 tablespoons fresh parsley, chopped

• 1 teaspoon dried oregano (or 1 tablespoon fresh)

• Salt and black pepper, to taste

Method

1. Prep the fish and aromatics
If not already portioned, cut your fish into fillets about the size of your palm. Place the fish in a bowl with sliced onion and garlic. Drizzle with olive oil and season with salt and pepper. Toss gently to coat and set aside.

2. Assemble the pan
Line a wide, shallow pot or braiser with parchment paper (this helps prevent sticking and makes cleanup easy). Pour in the crushed tomatoes and stock. Nestle the seasoned fish into the sauce, then scatter in the cherry tomatoes and both types of olives.

3. Season and simmer
Sprinkle over the parsley and oregano. Cover the pan with a lid and place over medium-low heat. Simmer gently for 18–22 minutes, or until the fish is cooked through and flakes easily with a fork.

4. Serve
Ladle the fish and sauce into shallow bowls. Serve with your choice of sides—see below for ideas!

Serving Suggestions

This dish shines with something to mop up all that tomato and olive-rich sauce. Try it with:

• Steamed rice or lemon couscous

• Crusty sourdough or warm flatbread

• Simple green salad with a citrus vinaigrette

• Roasted potatoes or creamy polenta

Tips & Substitutions

• Swap cod for snapper, blue eye, or flathead—any firm white fish will hold up well in the sauce.

• No Castelvetrano olives? Use extra Kalamatas or even pitted green olives.

• Add a pinch of chili flakes if you like a little heat.

• Want more veg? Throw in some baby spinach during the last few minutes of cooking

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