Baked Fish with Tomatoes, Zucchini, and Olive Sauce

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This recipe is practically foolproof and easily adaptable to just about any fish and any vegetables you like or have around the house. Tasty! Serve over rice with a fresh green salad on the side.

Prep Time:
20 mins
Cook Time:
1 hr
Total Time:
1 hr 20 mins
2 servings


  • 2 (4 ounce) fillets tilapia

  • 1 splash dry white wine

  • salt and ground black pepper to taste


  • 2 tablespoons olive oil, divided

  • 1 medium onion, diced

  • 4 cloves garlic, minced

  • 3 large plum tomatoes, chopped

  • 1 large zucchini, sliced and quartered

  • ¾ (6 ounce) can chopped black olives

  • ¼ cup dry white wine

  • 20 sprigs cilantro, chopped

  • ½ teaspoon hot sauce


  1. Preheat the oven to 350 degrees F (175 degrees C).

  2. Arrange tilapia in a baking dish. Add a splash of white wine and season with salt and pepper.

  3. Heat 1 tablespoon oil in a skillet over medium heat; stir in onion and garlic. Cook and stir until garlic is fragrant and onion is tender, about 3 minutes. Add tomatoes. Cover and simmer until tomatoes begin to release their juices, about 4 minutes.

  4. Add zucchini, olives, and wine; simmer for 5 minutes. Add cilantro and hot sauce. Season with salt and simmer for 3 to 4 minutes longer. Spoon sauce over and around tilapia and drizzle with remaining olive oil. Cover tightly with foil.

  5. Bake in the preheated oven until fish flakes easily with a fork, about 45 minutes.

Cook's Note:

Any fish fillets with not too many bones can be used in place of tilapia.

Nutrition Facts (per serving)

435 Calories
23g Fat
23g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 435
% Daily Value *
Total Fat 23g 29%
Saturated Fat 3g 16%
Cholesterol 41mg 14%
Sodium 677mg 29%
Total Carbohydrate 23g 8%
Dietary Fiber 7g 25%
Total Sugars 9g
Protein 28g
Vitamin C 57mg 284%
Calcium 172mg 13%
Iron 4mg 23%
Potassium 1417mg 30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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