Baked Fish with Fresh Mediterranean Salsa
Cite This!
Please copy/paste the following text to properly cite this HowStuffWorks article:
the Editors of Publications International, Ltd.. "Baked Fish with Fresh Mediterranean Salsa" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/baked-fish-with-fresh-mediterranean-salsa-recipe.htm> 12 February 2012.
Cite
Baked Fish with Fresh Mediterranean Salsa
YIELD Makes 4 servings
See Cooking Videos
INGREDIENTS
| 4 | lean mild fish fillets (about 6 ounces each), such as flounder, tilapia or snapper |
| 2 | tablespoons water |
| 1/2 | teaspoon chili powder |
| 1 | large tomato, seeded and chopped |
| 1 | can (2-1/2 ounces) sliced ripe olives or kalamata olives, drained |
| 2 | tablespoons chopped fresh parsley |
| 2 | tablespoons lemon juice |
| 1 | tablespoon capers, drained |
| 2 | teaspoons extra-virgin olive oil |
| 1 | teaspoon dried oregano |
PREPARATION:
- 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.
- 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.
This recipe appears in:
European
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 |
You Might Also Like
Chicken Marengo
Anyone can cook. Take this to heart the next time you embark of trying to cook authentic French cuisine. Read our recipes to find out everything you need to know.
Chili Beef and Corn Casserole
Don't you dare go to fast-food taco restaurants when you can learn to cook authentic Mexican cuisine from your own kitchen.
