White fish with capers, lemon, tomatoes & olives over quinoa.

Find me on Facebook at: Andrea Stewart, RD

When deciding upon this meal, I knew I had some white fish, capers and some fresh tomatoes that I wanted to use up. I also decided to add olives and lemon. This is a fun dish that is sure to be enjoyed by all. NOTE: I added a dash of homemade tartar sauce to make it more appealing to my kids. I made the tartar sauce with homemade squash relish, from Mema, along with some mayo. Use any regular relish and mayo if desired.

Ingredients: Serves 4

  • 1 tbsp olive oil
  • 1 lg. tomato, chopped
  • 2 tbsp garlic, minced
  • 1 c. capers
  • 1.5 c. black olives, sliced
  • 1 whole lemon, juiced and zest
  • 4 slices of fresh lemon
  • 1 lb white fish (Haddock, Cod, Tilapia, Flounder) or 4 fillets
  • 2 c. cooked, steamed quinoa


  • Steam quinoa according to directions for a total of two cooked cups.
  • Preheat oven to 350 degrees.
  • Blend olives, capers, tomatoes and lemon juice.
  • In a baking dish, spray a gentle layer of pan spray on bottom and then place four white fish fillets evenly on bottom.
  • Drizzle fish with olive oil.
  • Sprinkle with caper-olive-tomato blend and the fresh lemon zest.
  • Bake at 350 for twenty minutes.
  • Mix up your tartar sauce if desired.
  • Layer cooked fish & toppings over quinoa adding also the juice from the baking dish.
  • Garnish with a fresh lemon wedge and a small dollop of tartar sauce.

 So delicious. A very robust, naturally salty flavor. So light and power packed with nutrients. Enjoy !



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