Mediterranean Baked Fish
As demonstrated in the “Like an Olympian” episode of Live It – February 2018
Related recipe: Mediterranean Vegetable Sauté
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
- Preheat oven to 375°.
- 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.
- 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.
- 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 Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.
For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.