Mediterranean Spiced Fish Fillets

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).

2 servings
Preparation 5 min
Cooking 10 min

300 calories per serving 


Ingredients

2 tilapia fillets, or turbot   360 g
3 sun-dried tomatoes (oil packed), finely chopped   1 1/2 tbsp
2 anchovy fillets, finely chopped   8 g
2 tsp Parsley and Garlic Base (Recipe)   10 mL
2 tsp olive paste   10 g
1 1/4 tsp capers, finely chopped   3 g
2 tbsp olive oil   30 mL
  ground pepper to taste    

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190ºC/375ºF.
  2. 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.
  3. 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.
  4. 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.
  5. Serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (210g)

Amount

% DV*

* DV = Daily Value

Calories

300

Fat

16 g

25 %

Saturated 3 g
+ Trans 0 g

14 %

Cholesterol

95 mg

Sodium

350 mg

15 %

Carbohydrate

2 g

1 %

Fibre

1 g

2 %

Sugars

0 g

Protein

38 g

Vitamin A

2 %

Vitamin C

15 %

Calcium

4 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Sugar
Source of :
Copper, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
Good source of :
Folacin, Magnesium, Vitamin B6
Excellent source of :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Bake | Italian

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