Baked Fish with Fresh Mediterranean Salsa

Baked Fish with Fresh Mediterranean Salsa

Baked Fish with Fresh Mediterranean Salsa


Makes 4 servings


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


  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
Calories 212
Calories from Fat 28 %
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 90 mg
Carbohydrate 5 g
Fiber 2 g
Protein 33 g
Sodium 382 mg

Dietary Exchange

Meat 4

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