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Mediterranean Spiced Fish Fillets
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Mediterranean Spiced Fish Fillets
Fish fillets with a spicy garnish of sun-dried tomatoes, olives, capers, and anchovies.
A taste of Sicily, reinterpreted by a mixed couple: Patrizia (Italian) and Robert (Quebecer).
Ingredients
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2 |
tilapia fillets, or turbot |
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360 g |
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3 |
sun-dried tomatoes (oil packed), finely chopped |
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1 1/2 tbsp |
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2 |
anchovy fillets, finely chopped |
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8 g |
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2 tsp |
Parsley and Garlic Base (Recipe)
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10 ml |
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2 tsp |
olive paste |
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10 g |
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1 1/4 tsp |
capers, finely chopped |
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3 g |
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2 tbsp |
olive oil |
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30 mL |
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ground pepper to taste |
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Before you start
Keep the serving plates warm on the stove while you're preparing the dish.
Method
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Preheat the oven to 190ºC/375ºF.
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Finely chop the sun-dried tomatoes, anchovies, and capers. Transfer to a small bowl, add the oil,
parsley and garlic base, and olive paste, then mix thoroughly.
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Since each fish fillet is uneven in thickness, here is the trick to ensure uniform cooking: cut each fillet into 2 pieces lengthwise, then
put each piece separately on a lightly-oiled baking sheet and brush them lightly with oil. Cover with the sauce. Do not add salt – the sauce is already fairly salty. Add a little bit of pepper.
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Place in the lower third of the oven and cook for about 10 min (5-6 min per cm of thickness) until the tops have changed colour. Since the cooking time depends on the thickness of the fillets and the actual temperature of your oven, it is important to check with a fork to see if they are cooked through.The thinner pieces will be done before the thicker ones: pull them out when ready, then cover and
keep warm while waiting for the remaining ones to be done.
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Serve on the warmed plates.
Claims
- Free :
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Sugar
- Source of :
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Copper, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
- Good source of :
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Folacin, Magnesium, Vitamin B6
- Excellent source of :
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Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin E, Vitamin K
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (210g)
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Amount
% DV*
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* DV = Daily Value
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Calories
300
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Fat
16 g
25 %
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Saturated 3 g
+ Trans 0 g
14 %
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Cholesterol
95 mg
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Sodium
350 mg
15 %
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Carbohydrate
2 g
1 %
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Fibre
1 g
2 %
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Sugars
0 g
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Protein
38 g
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Vitamin A
2 %
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Vitamin C
15 %
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Calcium
4 %
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Iron
10 %
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More info
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