Description
A bold and comforting Mediterranean tray bake featuring flaky white fish nestled in a rich tomato sauce with olives, capers, garlic, and roasted cherry tomatoes.
Ingredients
Scale
- 4 white fish fillets, about 6 ounces each (such as cod or haddock)
- 1 1/2 cups cherry tomatoes, whole
- 1 can (14 ounces) chopped tomatoes
- 1/2 cup black olives, sliced
- 2 tablespoons capers, drained
- 1 small red onion, thinly sliced
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley, chopped
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
Instructions
- Preheat the oven to 400°F and lightly grease a large baking dish with a small amount of olive oil.
- In a mixing bowl, combine chopped tomatoes, cherry tomatoes, sliced olives, capers, red onion, minced garlic, olive oil, salt, and black pepper. Stir well.
- Spread the tomato mixture evenly in the baking dish.
- Pat the fish fillets dry and place them on top of the tomato mixture, nestling them slightly into the sauce.
- Bake for 15 to 18 minutes, or until the fish flakes easily with a fork and is opaque throughout.
- Remove from the oven and sprinkle chopped fresh parsley over the top.
- Serve hot directly from the tray with your choice of side.
Notes
- Check the fish at 15 minutes to avoid overcooking.
- Taste the sauce before adding extra salt since olives and capers are naturally salty.
- A squeeze of fresh lemon just before serving can brighten the flavors.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 310
- Sugar: 6g
- Sodium: 680mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 36g
- Cholesterol: 75mg