Baked fish with tomatoes, olives, and capers is a delicious and healthy dish that's perfect for any weeknight dinner. This Mediterranean-inspired recipe combines tender white fish with the rich flavors of cherry tomatoes, olives, and capers, all enhanced by fresh thyme and a splash of olive oil and vinegar. Not only is this meal flavorful and nutritious, but it is also simple to prepare, making it a great choice for both beginner and seasoned cooks.
- Choose fresh, high-quality fish.: For the best results, select fresh white fish like cod, haddock, or halibut from your local market.
- Adjust the cooking time.: Depending on the thickness of your fish fillets, you may need to adjust the baking time. Thicker fillets may require a few extra minutes in the oven.
- Use the right olives.: Opt for pitted olives like Kalamata or Castelvetrano for added convenience and flavor.
- Enhance the flavor.: For an extra burst of flavor, add a splash of white wine or a squeeze of lemon juice before baking.
- Rest before serving.: Allow the fish to rest for a couple of minutes after baking to let the flavors meld together.
This baked fish with tomatoes, olives, and capers recipe delivers a delightful combination of flavors that is both satisfying and nutritious. The simplicity of the dish belies its depth of taste, ensuring it will become a favorite in your household. Serve it alongside a fresh green salad or a crusty piece of bread to soak up the delicious juices, and you will have a meal that's as impressive as it is easy to make.
Nutrition Facts | |
---|---|
Serving Size | 290 grams |
Energy | |
Calories 280kcal | 14% |
Protein | |
Protein 33g | 22% |
Carbohydrates | |
Carbohydrates 4.80g | 1% |
Fiber 2.04g | 5% |
Sugar 1.84g | 2% |
Fat | |
Fat 20g | 24% |
Saturated 3.18g | 11% |
Cholesterol 100mg | - |
Vitamins | |
Vitamin A 99ug | 11% |
Choline 120mg | 22% |
Vitamin B1 0.27mg | 22% |
Vitamin B2 0.23mg | 17% |
Vitamin B3 6mg | 35% |
Vitamin B6 0.57mg | 33% |
Vitamin B9 36ug | 9% |
Vitamin B12 1.70ug | 71% |
Vitamin C 10mg | 11% |
Vitamin E 1.24mg | 8% |
Vitamin K 8ug | 6% |
Minerals | |
Calcium, Ca 99mg | 7% |
Copper, Cu 0.26mg | 29% |
Iron, Fe 2.76mg | 25% |
Magnesium, Mg 70mg | 16% |
Phosphorus, P 480mg | 38% |
Potassium, K 730mg | 22% |
Selenium, Se 22ug | 40% |
Sodium, Na 480mg | 32% |
Zinc, Zn 1.89mg | 17% |
Water | |
Water 230g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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