This easy low carb Mediterranean fish dinner takes less than 20 minutes so it’s perfect for a busy weeknight. If you are looking for easy fish dinner ideas, try this easy, healthy and tasty fish dinner tonight! It’s both low carb and high protein with each serving having only 4.5g net carbs and 30.5g protein.
You might also like this pepper tuna steak with lemon dijon sauce.
This low carb Mediterranean fish recipe is one I made along time ago and it’s very similar to my Tuscan chicken thigh recipe. I’m updating this post and was so happy to stumble upon it again. My husband and I both love this delicious meal and the cooking time is only 20 minutes.
Plus these Mediterranean ingredients are ones that I usually have on hand, such as tilapia filets in the freezer and artichokes and olives in the pantry. So it’s an easy low carb dinner to whip up whenever I’m in a hurry and have nothing planned.
The Mediterranean flavors of the tangy briny olives and capers with the sweet sun dried tomatoes goes great with the tilapia and artichokes. It’s truly a tasty mixture and makes for a very easy seafood dinner. Plus it only has 4.5 grams of net carbs and 30.5 grams of protein!
Recipe ingredients I used and substitutions.
The simple ingredients I used for this recipe are tilapia loins, fresh garlic, butter, spinach, jarred artichokes, capers, olives, sun dried tomatoes, salt and black pepper.
Tilapia Loins
I used these frozen tilapia loins basically because I had them on hand and they are a mild white fish. You can use any type of fish like flounder, sole, haddock, sea bass or even cod and it can be frozen or fresh fish. You could probably even use shrimp or scallops though I have not tried that yet.
Artichokes
When I originally made this dish, I used an artichoke salad that came in a jar that Aldi sold. It had artichoke hearts, olives and roasted peppers. They don’t make that anymore so I use just jarred artichoke hears. You can use the kind in cans too but you want to use the brining liquid in the jar so don’t drain them.
Olives, Capers and Sun Dried Tomatoes
Using both the green olives (not black olives) and capers are ideal but if you have one and not the other don’t worry. The sun dried tomatoes are a must though. The sweetness counterbalances the briny artichokes, olives and capers.
If you don’t have sun dried tomatoes you can add some grape tomatoes or cherry tomatoes to add that sweetness but the sun dried are more concentrated and would work better.
Baby Spinach
I used fresh baby spinach leaves for color, nutrition and to bulk up the meal. If you don’t have and you can skip it but it is nice to use if you have it. You can use as much as you want.
Fresh Garlic and Butter
The fresh garlic is essential to this dish but if you don’t have any fresh you can use garlic powder. For 2 cloves of garlic substitute ¼ teaspoon of garlic powder. Try to use the fresh thought if you have it. And while I used butter you could easily substitute with extra virgin olive oil or avocado oil.
How to make this low carb Mediterranean fish dinner.
This fish dish is made on the stove, so no baking dishes or hot ovens to contend with.
Step 1: If using frozen fish fillets, first thaw them then pat fish dry with paper towels. Place them on a plate and season fish with salt and ground black pepper and set aside.
Step 2: Get out a large pan and heat to medium heat. Add the butter and once it has melted, brown the fish for a few minutes on each side.
Step 3: Pour the jar or can of artichoke hearts over top, including the liquid they came in. Then add in the capers, olives, crushed garlic and sun dried tomatoes. Mix around the fish, cover and cook for 5-10 minutes until the fish is cooked through.
Step 4: When the tilapia is cooked through, add chopped spinach and mix around until it wilts. You can as much as you want to the dish. When it has wilted to your liking turn off the heat.
Step 5: Serve as is for a low carb meal or with cauliflower rice to make it a complete meal. If aren’t on a low carb diet and don’t care about carbs you can serve with white or brown rice. Store leftovers in an airtight container.
Please scroll down to view the printable recipe card.
Below you can see what it looks like. The tangy sauce has a thin consistency but is packed with bold flavors. It goes great with rice if using. Also you could add some feta cheese on top which I think that would be tasty too!
This tilapia dinner takes about 10-15 minutes to make, so if you are serving with regular rice you can get that started and then make the fish and both should be done around the same time. By the way you might like this lemon rice recipe.
Other easy fish dinner recipes to try.
I love seafood on a low carb diet because it’s naturally low carb and doesn’t take much time to cook. Here are a few of my most popular keto seafood recipes you might like.
- keto baked asiago tilapia or salmon bites in the air fryer
- low carb crab cakes or salmon cakes
- keto spicy Yucatan shrimp or shrimp tacos
- keto tuna steaks with creamy sriracha sauce or creamy lemon dijon sauce
I’m always looking for easy fish dinner ideas when on a low carb diet, so when I find one as easy as this low carb Mediterranean fish it becomes a regular for us. I hope you like this healthy meal as much as my family did. Enjoy!
The nutritional information for 1 serving is 222 calories / 8g fat / 7g carbs / 2.5g fiber / 30.5g protein = 4.5g net carbs
Low Carb Mediterranean Fish Recipe
This easy low carb Mediterranean fish dinner takes less than 20 minutes to make with ingredients you probably have on hand. Tastes great over caulilflower rice and perfect for a weeknight dinner.
Ingredients
- 1 tablespoon butter
- 1 pound of white fish filets, I used frozen tilapia
- 12 ounce jar artichoke hearts
- ⅓ cup sundried tomatoes chopped
- 1 cup densely packed fresh baby spinach, chopped
- 2 cloves garlic, crushed
- 2 tablespoons capers
- 10 green olives
- salt and black pepper to season
Instructions
- Thaw fish if frozen and pat dry with paper towels. Place fish filets on a plate and season with salt and black pepper.
- Get out a large pan and heat to medium heat. Add butter and when melted, add fish. Brown on both sides about 2 minutes each side.
- Next add the whole jar of artichokes and the liquid in the jar. Also add the capers, crushed garlic, olives and sun dried tomatoes.
- Cover and cook for 5-10 minutes over medium heat.
- Take off the lid and add the spinach. Mix it around until it starts to wilt then turn off the heat and serve.
- Serve over regular rice, cauliflower rice or eat as is. Store leftovers in an airtight container.
Notes
The nutritional information for 1 serving is 222 calories / 8g fat / 7g carbs / 2.5g fiber / 30.5g protein = 4.5g net carbs
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 222Unsaturated Fat: 0g
Rebecca says
Very good. We only had two talapia left so enhanced this with shrimp as well as Kalamata olives. Superb!
Denise says
So glad you liked it!
Tina Rod says
I make this dish on a weekly basis. My 6 & 3 year old love it with rice, as does my husband. It has so much flavor and depth to it and the tilapia doesn’t taste fishy at all. Being a full time working mom with tons of after school activities because my kiddo is involved in his community, I don’t have time to cook a dish that will take an hour. This dish is done in 20 mins! The longest part was thawing the fish. This is my kind of dish…time sensitive dishes!! I do season my fish with Slap Ya Mama seasoning as it gives it that extra pop in your mouth and a hint of spiciness. Other than that I follow the recipe to a T…well, I always double the recipe for lunch the next day. I personally recommend this to anyone and everyone who likes quick, light and flavorful meals!
Denise says
Hi Tina, I’m so glad you liked it! It is a simple dish but tasty. I also make this with chicken thighs if you ever want to try that. Thanks for coming back and leaving such a nice comment! I appreciate it.
Receitas says
This is so yummy!!
Susan says
Recipe looks great! What fish could I substitute for the tilapia? We stopped eating that fish. Thanks!
Susan
Denise says
Hi Susan, you could use any mild white fish and it should work out fine. Just make sure it cooks all the way through. Tilapia is very thin. Hope you like it!
Susan says
It looks great!
Do you drain the artichoke salad or use the juice too?
Denise says
HI Susan,
I used the juice too. There’s not too much in it and it helps the rest to cook. Hope you like it!
Jan says
My husband agrees with your husband, excellent meal. Forgot the capers which would have made it even better. Will add to leftovers tomorrow & will prepare for guests. Thank you for sharing !
Denise says
Hi Jan,
This is such an old recipe…. I actually forgot about it! I’ll have to make it again real soon. Thanks so much for stopping back and commenting. It made my day!
All that's Jas says
I love everything about this dish. Thanks for linking up at Thursday Favorite Things, hope to see you again this week.
Kristen from The Road to Domestication says
It looks amazing!!! We try to eat fish a couple times a week – this will fit nicely into the rotation! Thanks for joining us at the #HomeMattersParty – we hope to see you again next week! Feel free to bring a friend with you 🙂 Happy Friday! #TGIF
Audrey says
Will you look at all of the deliciousness in this dish! And it is easy. I might be able to handle this fish recipe.
Thanks for sharing on Tasty Tuesdays, Hope you will join us again next week.
Krista says
This looks amazing!! I love Mediterranean flavors, this looks like a great combination!
Joy @ Joy Love Food says
Sounds wonderful! I love finding new quick and easy dinners.
Laura says
I love how quick and full of goodness this dish is =)
Michelle @ Giraffes Can Bake says
You can’t beat a good fish dinner and this one looks soooo good!
[email protected] says
Thank you!
Lorelai @ Life With Lorelai says
Who doesn’t love an easy peasy recipe! Your fish dish looks great. Please come share your blog posts over at the Home Matters Linky Party! We’d love to have you for a visit. The Door OPENS FRIDAY. http://lifewithlorelai.com/2015/02/19/home-matters-linky-party-25/ 🙂
~Lorelai
Life With Lorelai
Lisa Barker says
Definitely making this- It looks so good! …thank God for Aldi’s Artichoke Salad. Thanks for the recipe Denise.
[email protected] says
Thank God for Aldi’s everything! Hope you like it!