This low carb Mediterranean fish is light, flavorful, and perfect for a quick healthy dinner.
With tender white fish, briny olives, artichokes, and sun dried tomatoes, every bite is packed with Mediterranean-inspired flavor.
Why You’ll Love This Recipe
This recipe is quick and easy, making it perfect for busy weeknights.
The Mediterranean ingredients create a rich and savory sauce without needing heavy cream or extra carbs.
It’s naturally low carb while still being filling and satisfying.
The fish stays tender and flaky thanks to the flavorful cooking liquid.
What You’ll Need (Ingredient Highlights)
White fish filets like tilapia cook quickly and absorb the Mediterranean flavors beautifully.
Artichoke hearts add tangy flavor and create the base of the sauce.
Sun dried tomatoes bring sweetness and richness to balance the briny ingredients.
Capers and olives add bold salty flavor that pairs perfectly with fish.
Fresh spinach adds color, freshness, and extra nutrients.
Pro Tips Before You Start
Pat the fish dry before seasoning to help it brown properly.
Use a large skillet so the fish cooks evenly without overcrowding.
Do not overcook the fish or it may become dry.
Add the spinach at the end to keep it bright and fresh.
How to Make Low Carb Mediterranean Fish
Step 1 – Prepare the fish
Thaw the fish if frozen and pat dry with paper towels. Season both sides with salt and black pepper.
Step 2 – Brown the fish
Heat a large skillet over medium heat and melt the butter. Add the fish and cook about 2 minutes per side until lightly browned.
Step 3 – Add the Mediterranean ingredients
Pour in the artichoke hearts with the liquid from the jar. Add capers, garlic, olives, and chopped sun dried tomatoes.
Step 4 – Simmer until tender
Cover the skillet and cook over medium heat for 5–10 minutes until the fish is fully cooked and flaky.
Step 5 – Finish with spinach
Remove the lid and stir in the chopped spinach. Cook just until wilted, then turn off the heat.
Step 6 – Serve and enjoy
Serve warm over cauliflower rice, regular rice, or enjoy on its own.
What to Serve Them With
Serve with cauliflower rice for a complete low carb meal.
Pair with roasted vegetables or a crisp green salad.
Enjoy with crusty bread if you want to soak up the flavorful sauce.
Variations / Substitutions
Swap tilapia for cod, haddock, halibut, or another mild white fish.
Use kalamata olives for a deeper Mediterranean flavor.
Add red pepper flakes for a little heat.
Replace spinach with kale if preferred.
Storage & Leftovers
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat gently on the stovetop or in the microwave until warmed through.
Freezing is not recommended because the fish texture may change after thawing.
FAQs
Can I use frozen fish?
Yes, just thaw it completely and pat dry before cooking.
What type of fish works best?
Any mild white fish like tilapia, cod, or haddock works well.
Is this recipe keto-friendly?
Yes, this dish is naturally low carb and keto-friendly.
Can I make this dairy-free?
Yes, replace the butter with olive oil.
How do I know when the fish is done?
The fish should flake easily with a fork and appear opaque throughout.
Can I add more vegetables?
Absolutely, zucchini, mushrooms, or bell peppers work nicely.
Does this taste very salty?
The olives and capers add saltiness, so season lightly at first.
Can I prepare this ahead of time?
You can prep the ingredients ahead, but the fish is best cooked fresh.
What herbs go well with this dish?
Fresh parsley, basil, or oregano all pair beautifully.
Can I use fresh tomatoes instead of sun dried tomatoes?
Yes, but the flavor will be lighter and less concentrated.
Final Thoughts
This low carb Mediterranean fish is fresh, savory, and incredibly easy to make.
It’s the perfect healthy dinner for busy nights when you want something comforting without feeling heavy.
Full Recipe Card
Ingredients
- 1 tablespoon butter
- 1 pound white fish filets
- 12 ounce jar artichoke hearts
- ⅓ cup sun dried tomatoes, chopped
- 1 cup fresh baby spinach, chopped
- 2 cloves garlic, crushed
- 2 tablespoons capers
- 10 green olives
- Salt and black pepper, to season
Instructions
- Thaw fish if needed and pat dry. Season with salt and pepper.
- Heat butter in a large skillet over medium heat. Brown fish about 2 minutes per side.
- Add artichokes with liquid, capers, garlic, olives, and sun dried tomatoes.
- Cover and cook 5–10 minutes until fish is cooked through.
- Stir in spinach until wilted.
- Serve warm with cauliflower rice, regular rice, or as is.
