We make this dish often in my family, though we often substitute different fish and vegetables depending on what we have on hand. This is a recipe that is impressive enough to serve to guests, but yet can be put together and cooked in about one-hour’s time. Choose firm textured fish fillets such as grouper, cod or sea bass for this recipe, at least one inch thick.
You can substitute other vegetables for the ones given, but I would always use the potatoes and tomatoes. Other options I would suggest are onions, leeks, mushrooms, spinach, or artichokes. Although this is a healthy low fat dish, it is quite filling, so all that is needed to round out the meal would be a fresh, crisp salad and perhaps some crusty rolls.
- 2 Pounds Of Firm White Fish Fillets
- 4 Small Baking Potatoes
- 8-10 Ripe Plum Tomatoes
- 1/2 Cup Tasty Black Olives
- 2 Tablespoons Capers
- 2 Tablespoons Olive Oil
- 1 Teaspoon Fresh Chopped Rosemary
- 1 Teaspoon Fresh Chopped Thyme
- 1/2 Cup Fresh Chopped Parsley
- Salt And Pepper
- Preheat oven to 400 degrees.
- Begin by chopping the potatoes into one half to three quarter inch dice and placing them into a baking dish large enough to later lay the fish fillets side by side.
- Add one tablespoon of the oil, half the rosemary and mix well to coat, then add salt and pepper to taste.
- Bake the potatoes for about 15 minutes or until they begin to brown and are almost cooked through.
- While the potatoes cook, core and chop the tomatoes into coarse pieces, slice the artichokes thinly, and slice the olives if you have chosen pitted ones.
- Once the potatoes are ready, remove them and set aside.
- In the baking dish, first lay side by side the fish fillets, and then layer on top of them, the potatoes, tomatoes, olives and finally the capers.
- Sprinkle with the rest of the rosemary and the thyme, and season with salt and pepper.
- Drizzle with the remaining olive oil, cover the dish with a lid or aluminum foil, and return the dish to the oven.
- Bake for about 25-30 minutes more, or until the fish flakes easily with a fork, and the vegetables seem tender.
- Be careful not to overcook, as the fish should remain moist.
- Occasionally during the cooking period baste the top with the juices that will accumulate, without disturbing the fish.
- Divide each portion of fish onto a plate with a helping of the vegetables on top, and a drizzle of the pan juices.
- Sprinkle with the fresh chopped parsley and serve.
Nutrition Information:Yield: 4 Serving Size: 1/2 pound
Amount Per Serving: Calories: 364Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 107mgSodium: 453mgCarbohydrates: 37gFiber: 6gSugar: 6gProtein: 32g