Mediterranean Baked Fish

As demonstrated in the “Like an Olympian” episode of Live It – February 2018

Watch the episode here.

Related recipe: Mediterranean Vegetable Sauté

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Ingredients

  • 1 Tbsp olive oil
  • 2–3 cloves of garlic, minced
  • 28 oz can crushed tomatoes
  • ¼ cup basil, chopped (1 tsp dried)
  • Black pepper to taste
  • 4 large cod fillets (or other white fish) – about 2 lbs
  • 1 whole lemon, sliced
  • 1 Tbsp capers
  • 6–8 whole Kalamata olives, sliced, pits removed
  • Hot cooked pasta or rice for serving (optional)

Instructions

  1. Preheat oven to 375°.
  2. In a large skillet (preferably one that can go in the oven), add olive oil and garlic. Cook garlic until just fragrant. Add crushed tomatoes, basil and black pepper.  Stir to combine and heat through.
  3. Place fish on top of tomato sauce. Top with lemon slices, capers and olives. If you don’t have a skillet that can go in the oven, simply transfer the sauce to an oven-proof pan and layer as instructed above.  
  4. Bake fish uncovered for 15–20 minutes or until it flakes easily with a fork. Serve with whole grain pasta or brown rice if desired. For an extra Mediterranean twist, try serving with a legume pasta, such as chickpea or red lentil pasta.

Nutrition Facts

Amount per serving
Serving size: ⅛ recipe
(Not including pasta/rice)

Calories  180

Total Fat  4 g

   Saturated Fat  0.4 g

   Polyunsaturated Fat  0.5 g

   Monounsaturated Fat  1.4 g

Cholesterol  62 mg

Sodium  312 mg

Potassium  596 mg

Total Carbohydrate  9 g

Dietary Fiber  2.5 g

Sugars  4 g

Protein  27 g

Vitamin A  15%

Vitamin B-12  20%

Vitamin B-6  25%

Vitamin C  35.1%

Copper  13%

Iron  11.4%

Magnesium  17.6%

Manganese  11%

Niacin  20.6%

Selenium  62%

Thiamin  12%

Zinc  6.4%

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.