One Pan Mediterranean Dinner


This is one of my favourite recipes that embodies the Mediterranean way of eating. I’m sold on anything that is tasty, easy and only takes one pan to make!

Feel free to vary up the type of fish that you use (and even the vegetables … since I know many of you avoid tomatoes since it’s a nightshade vegetable that can contribute to joint pain in some people). Feel free to add another Mediterranean type vegetable instead, like artichoke!

One Pan Mediterranean Dinner

I love this easy, one-pan meal that is quick and tasty and cleans up in a flash.

Course Main Course
Cuisine Mediterranean
Keyword cod
Prep Time 5 minutes
Cook Time 10 minutes
Servings 4 people
Author bonnieflemington


  • 4 cod filets
  • 1 bunch asparagus ends removed
  • 1 cup kalamata olives drained
  • 3 cloves garlic thinly sliced lengthwise
  • 1 pint cherry tomatoes halved
  • 3 tbsp extra virgin olive oil
  • 2 tsp dried dill
  • 1 lemon sliced
  • sea salt and pepper to taste


  1. Preheat oven to 450ºF and cover a baking sheet with parchment paper. Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

  2. Brush with olive oil and sprinkle with dill and pepper. Slice the lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables. Roast in the oven for 10-12 minutes. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes. Serve & enjoy!

Fish Taco Bowl

I love a good bowl. Mainly because there are an infinite number of options that will make it delicious. I usually take a “bowl” recipe and adjust it to my own tastes and whatever I have on hand. This is one recipe that I created using ingredients that I usually have in the kitchen.


I made this one with fish because I’m always trying to get more of that into my regular rotation each week. I also ditched the usual rice or quinoa for cauliflower to make this one lower in carbohydrates than a traditional bowl. I then added lots of nutrient-dense options to make for an awesome flavour profile.


Some of the particular brands that I used include:

Chosen Foods mayonnaise. I like this brand for the clean ingredients that they use. If you want to save yourself some time and skip making the dressing, their Harissa flavoured mayonnaise is excellent. Finally, when making the dressing I love to use Frank’s Hot sauce. We always have it in the house and use it often.


This is so easy and quick to make and tastes fantastic. I hope you enjoy it!

Fish Taco Bowls

I love an easy-to-make, delicious and versatile bowl recipe. So, I created this one to have on hand. Try it out and vary it up to what you like and have on hand!

Course Main Course, Salad
Keyword fish taco
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Author bonnieflemington


  • 1 head cauliflower rinsed and finely chopped/riced
  • 1 tbsp coconut oil
  • 2 tbsp tamari
  • 4 strips organic bacon cooked and crumbled
  • 2 filets tilapia
  • 4 cups baby spinach
  • 1 bunch green onion diced
  • 1 red bell pepper diced
  • 1 can organic black beans drained and rinsed

Spice Rub

  • 1 tbsp chili powder
  • 1 tbsp ground cumin
  • 1 tsp paprika
  • 1/4 tsp cayenne or to taste for spice
  • sea salt and black pepper to taste

Dressing – Alternately can use Chosen Foods Harissa Flavoured Mayo (see link above)

  • 1/3 cup mayonnaise I like “Chosen Foods” brand
  • 1 tbsp lime juice
  • 1 tsp garlic powder
  • 1 tsp hot sauce I use “Franks” brand
  • 1/4 tsp ground cumin
  • 1/4 tsp sea salt


  1. Saute cauliflower rice in coconut oil until soft adding tamari part way through. Meanwhile, chop all vegetables and drain and rinse beans. Set aside.

  2. Cook bacon in the same pan until desired crispiness is achieved. Set aside and break up into pieces. Meanwhile, mix up spice blend for fish

  3. Drain excess fat from pan. Coat fillets with spice mix and cook in the bacon fat. Meanwhile, mix up the dressing.

  4. Assemble bowls by adding baby spinach and cauliflower rice first. Then top with remaining ingredients ending with the dressing. Enjoy!