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Baked Fish with Fresh Mediterranean Salsa
Baked Fish with Fresh Mediterranean Salsa
Yield: Makes 4 servings
Ingredients:
4lean mild fish fillets (about 6 ounces each), such as flounder, tilapia or snapper
2tablespoons water
1/2teaspoon chili powder
1large tomato, seeded and chopped
1can (2-1/2 ounces) sliced ripe olives or kalamata olives, drained
2tablespoons chopped fresh parsley
2tablespoons lemon juice
1tablespoon capers, drained
2teaspoons extra-virgin olive oil
1teaspoon dried oregano
Preparation:
1.Preheat oven to 350°F. Coat 12x8-inch glass baking dish with nonstick cooking spray; arrange fillets in single layer. Pour water over fillets and sprinkle with chili powder. Cover tightly with aluminum foil and bake 15 minutes or until fish is opaque in center and flakes easily when tested with fork. 2.Meanwhile, combine tomato, olives, parsley, lemon juice, capers, oil and oregano in small bowl; mix well. Remove fish from dish with slotted spatula and place on individual plates; spoon 1/3 cup salsa over each serving. Garnish as desired.
Nutritional Information:
Serving Size: 1 fillet with 1/3 cup salsa
Fiber
2 g
Carbohydrate
5 g
Cholesterol
90 mg
Saturated Fat
1 g
Total Fat
6 g
Calories from Fat
28 %
Calories
212
Protein
33 g
Sodium
382 mg
Dietary Exchange:
Meat
4
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