Ingredients:
- 500 g cod fish fillets, preferably approx. 2 cm thick (or any other type of firm fresh white saltwater fish fillets)
Directions:
- Season the fish fillets with salt, pepper and paprika powder to taste.
- Put the fillets on the bottom of a rectangular oven-proof dish.
- Sprinkle fish fillets with the lemon juice.
- Cut tomatoes into 5 mm thick slices.
- Cover fish with the tomatoes, making sure that they're covered well (leave no gaps).
- Heat the olive oil in a small frying pan or pot. Add onion and crushed garlic, stir until onion is translucent.
- Add capers and chopped parsley, mix well and let the mixture cook for one additional minute.
- Cover the layer of tomatoes with the herb-onion mixture.
- Put into preheated oven and let bake for 30 minutes 200 degrees Celsius.
- Variations: it's possible to use other types of fish and/or to replace the parsley with other herbs (dill and tarragon would be obvious alternatives).
- This is also an excellent barbecue dish; instead of using an oven-proof pan, put one fish fillet with some tomato slices and herb mixture in a papillotte of aluminum foil and put this package on the grill.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 230.35 Kcal (964 kJ) | ||
| Calories from fat | 126.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.09g | 22% | |
|---|---|---|---|
| Cholesterol | 58.75mg | 20% | |
| Sodium | 503.12mg | 21% | |
| Potassium | 460.77mg | 10% | |
| Total Carbs | 4.62g | 2% | |
| Sugars | 2.34g | 9% | |
| Dietary Fiber | 1.06g | 4% | |
| Protein | 19.63g | 39% | |
| Vitamin C | 16mg | 27% | |
| Iron | 0.3mg | 2% | |
| Calcium | 27.4mg | 3% | |
| Amount Per 100 g | |||
| Calories | 105.44 Kcal (441 kJ) | ||
| Calories from fat | 58.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.45g | 22% | |
|---|---|---|---|
| Cholesterol | 26.89mg | 20% | |
| Sodium | 230.29mg | 21% | |
| Potassium | 210.9mg | 10% | |
| Total Carbs | 2.11g | 2% | |
| Sugars | 1.07g | 9% | |
| Dietary Fiber | 0.49g | 4% | |
| Protein | 8.98g | 39% | |
| Vitamin C | 7.3mg | 27% | |
| Iron | 0.2mg | 2% | |
| Calcium | 12.5mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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