This easy Mediterranean fish one pot is a fantastic midweek meal and is naturally gluten free. Flakey white fish sit on top of a base of soft rice, flavoured with tomato and studded with fresh tomatoes, olives, courgettes and sweet sauteed onion. It’s seriously tasty and always a hit with my family and friends.

This one pot is made on the hob (I got quite handy at cooking without an oven, as we had a broken one for over a year!). Meaning it’s great both in summer and winter, as it won’t turn your kitchen into a furnace.

I love any dish than yields minimal washing up and I have quite a few gluten free one pot dishes in my repertoire now. In this lovely fish dish, I used Mediterranean flavours for the rice base, with soft white fish (I used haddock, but cod or any other chunky white fish would work), tomatoes and olives.

There’s also a sneaky courgette grated into the dish for some added veg as I am always trying to get more greens into my toddler’s diet. The courgette cooks down and lends a lovely softness to the rice base.

Is This Mediterranean Fish One Pot Freezer Friendly?

Yes. My husband and I really enjoy this simply fish supper, as do our kids, so it’s one I sometimes freeze leftovers from. Simply freeze in portions, immediately after cooking. Then you can microwave them whenever you need a quick supper.

Gluten Free Mediterranean Fish One Pot

This Mediterranean fish one pot serves 2 people very generously, or a family of 4 (add a side dish if your kids have big appetites). Make a call depending on how much your family/friends eat as to whether you need to add a side.

You could try a big salad, homemade garlic bread or even pizza bread to bulk it out.

If you are just two people or have smaller appetites, brace for amazing leftovers you can enjoy the next day! Or pop in the freezer.

You will find some handy pictures below, underneath the recipe. For any help along the way or if you have questions, please do message me on social media (@myglutenfreeguide) or email me at

If you do enjoy this Mediterranean fish one pot recipe, please leave a review on the recipe card below. It makes a world of difference to me :). And you can also share photos of your home creations in my Cooking Club on Facebook.

Enjoy! Laura xxx

Mediterranean Fish One Pot
Yield: Serves 2

Mediterranean Fish One Pot

Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes

This delicious one pot dish is a brilliant midweek meal, and firm family favourite. Flakey white fish on a bed of rice and veg with Mediterranean flavours, olives and herbs.


  • 1 small red onion
  • small courgette, grated
  • 200g basmati rice
  • 2 tsp dried oregano
  • 5 tsp sundried tomato paste
  • 400ml veggie stock
  • 100 ml white wine
  • 1 large sprig basil, leaves removed and torn into small pieces
  • 400g haddock loin, chopped into large chunks
  • 150g baby plum tomatoes, halved
  • 50g green olives, chopped


  1. Finely dice the onion and then fry gently in a high-sided lidded frying pan with a little olive oil. Soften for 5 minutes then add the grated courgette and oregano and cook for a further 5 minutes over a low heat.
    Add the rice to the pan with the onion and courgette, pour in the white wine and allow it to simmer for a couple of minutes until the wine has been absorbed into the rice.
  2. Make the stock and add the sundried tomato paste to the stock itself. Stir to combine then pour the stock and tomato paste into the pan with the rice. Bring to the boil then stock and tomato paste, bring to boil then turn the heat down to low, place the lid on the pan and simmer for 15 mins.
  3. Remove the lid and simmer for a further 5 minutes. Test the rice and add a little water if needed.
  4. Once the rice is almost cooked, nestle the fish pieces into the bed of rice so that the sides of the fish are completely covered. Scatter the tomatoes and olives over the top of the rice and press them gently into the top. Sprinkle HALF the basil over as a final touch and place the lid back on the pan to cook for a final 10 minutes.
  5. Remove the lid and check that the fish is cooked through, then serve with the remaining basil scattered over the top of the dish, with a good grating of black pepper. I like to serve this with some extra dollops of sundried tomato paste on the fish, but give it a taste and decide how you would prefer it :).

gluten free one pot
mediterranean fish one pot

I hope you liked my gluten free Mediterranean fish one pot! If you are still looking for dinspiration, why not try some of my other gluten free recipes:

Bon appetit! x