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White Fish with Sun-Dried Tapenade

  • Author: wellnesssleuth
  • Total Time: 20 minutes
  • Yield: 4


Mediterranean White Fish with Sun-Dried Tapenade is a healthy, flavorful dinner recipe that is perfect for busy weeknights. The Mediterranean diet is known for being heart-healthy and delicious, and this dish hits both marks. 


Tapenade Ingredients:

½ c. sun-dried tomatoes, drained and chopped*
2 T. extra virgin olive oil
1 t. anchovy paste
¼ c. Kalamata olives, pitted and chopped
¼ c. green olives, pitted and chopped
1 clove garlic, roughly chopped
1 T. capers, drained
2 T. fresh lemon juice

Remaining Ingredients:

1 T. extra virgin olive oil
4 6-oz. white fish fillets
Sea salt and black pepper, to taste**
3 oz. Feta cheese, chopped
1 large lemon, cut into thin wedges

*Jarred sun-dried tomatoes packed in oil offer time-saving convenience, but they often contain added sugar. If this is an issue, be sure to check the ingredients list carefully or use the dried variety (and reconstitute according to package directions).




  1. Prepare the tapenade by combining all ingredients in a medium bowl. Stir to combine, then transfer half the mixture to a food processor and quickly pulse until finely chopped, but not smooth. Return to the bowl and stir to combine with the rest of the tapenade. Cover and set aside. (If preparing in advance, cover and place in the refrigerator until ready to use).

  2. Add the olive oil to a large non-stick skillet set over medium heat. Season the fish fillets with salt and black pepper, to taste, and add to the hot skillet. Cook for 3-4 minutes, or just until golden brown, then turn and cook on the other side for another 3-4 minutes. Repeat on each edge for 1 minute or just until golden. Do not overcook.

  3. Add the tapenade and Feta cheese to the skillet and cook, stirring continually, just until heated through, approximately 1-2 minutes. Remove from heat and transfer the fillets to individual serving plates. Spoon some of the warm tapenade over each fillet and serve immediately with a couple lemon wedges and a crispy green salad or your choice of sides. Enjoy!


**Use added salt very sparingly, if at all, for this recipe because the tapenade is naturally briny due to the anchovy paste, olives, and capers.

  • Prep Time: 5 mins
  • Cook Time: 15 mins

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