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RECIPE
Baked fish with tomato and herbs
Enjoy a tasteful and juicy fish and get all the necessary omega-3 oils
4
K Cals
253
Salmon, tuna, cod, trout, snapper and mackerel match perfectly with tomatoes and herbs. You can use whatever herbs you have in your kitchen. Fish can be served plain, with rice, pasta, baked potatoes or greens.
Preparation Time: 10 min.
Cooking Time: 20 - 30 min.
Servings: 4
Nutritional Information (Amount per serving)
Calories 253 Kcal
Protein 29 g
Carbohydrates 7 g
Dietary Fiber 2.1 g
Fat- total 12 g
Saturated Fat 1.85 g
Mono Fat 5.6 g
Poly Fat 3.5 g
Cholesterol 86.5 mg
INGREDIENTS
700 g white fish fillet
2 tomatoes, diced or 1 can tomatoes, diced, drained
2 tablespoons capers
1 onion, sliced
2 cloves garlic, chopped
1 tablespoon basil, chopped
1 tablespoon dill, chopped
1 tablespoon oregano
fresh juice of 1 lemon
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon pepper
PREPARATION
Preheat oven to 200°C (400°F). Season the fish with salt and pepper and lay it in a baking pan. In a bowl combine the onion, garlic, basil, dill, oregano, lemon juice and olive oil and pour the mixture over the fish. Add the tomatoes and capers around the fish. Cover the baking pan with a sheet of foil and put it in the oven. Bake for 30-40 minutes, until fish flakes easily. Baking time depends on thickness of fillets. Serve warm. 
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