White Fish Veracruz starts with a tasty combination of Spanish- and Mexican-inspired ingredients. The dish would typically be baked, but simmering gently on the stovetop works perfectly without heating up your kitchen.

Though it’s optional, I prefer to peel the tomatoes if they’re plum tomatoes or larger. Cut a shallow X in the bottom of each tomato, blanch in boiling water for 30 seconds, then cool under running water. The skins will easily peel off. Or use a serrated peeler.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 20 minutes
Serves: 4


  • 2 Tbs. extra-virgin olive oil
  • 1 white onion, diced
  • 1 bay leaf
  • a pinch dried oregano or thyme
  • 2 cups diced fresh tomatoes
  • ¼ tsp. kosher salt
  • 4 tilapia or other white fish fillets (about 1½ lbs.)
  • 8 pimento-stuffed green olives, sliced
  • a few fresh flat-leaf parsley or cilantro leaves


  1. In a large nonstick pan over medium heat, heat the oil until shimmering. Sauté the onion until soft, 2–3 minutes.
  2. Add the bay leaf and oregano and cook for 30 seconds. Add the tomatoes and salt and bring to a simmer. Reduce the heat to medium-low. Nestle the fish into the sauce, spoon some sauce over each fillet, and cook gently until the fish easily flakes apart, 3­–5 minutes. Remove and discard the bay leaf.
  3. Top with the olives and parsley.

Nutrition Information

Per serving (1 fillet with sauce):

  • Calories: 260
  • Total fat: 11 g
  • Sat fat: 2 g
  • Carbs: 6 g
  • Fiber: 2 g
  • Total sugar: 4 g
  • Added sugar: 0 g
  • Protein: 35 g
  • Sodium: 380 mg

Photo: Kate Sherwood/CSPI.