Baked puttanesca tilapia

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PREP TIME

25 min

TOTAL TIME

40 min

Serves

4

Baked puttanesca tilapia

Photo, Erik Putz.


Ingredients

  • 1/3 cup pitted kalamata olives , finely chopped
  • 3 plum tomatoes , finely diced
  • 2 garlic cloves , minced
  • 1 shallot , finely diced
  • 2 tbsp capers , coarsely chopped
  • 2 tbsp olive oil
  • 2 tsp lemon zest
  • 2 tbsp lemon juice
  • 2 tbsp chopped dill
  • 1/2 tsp salt
  • 6 tilapia fillets , about 950 g

Instructions

  • PREHEAT oven to 400F. Cut foil twice the size of a large baking sheet. Lay half on sheet. (The other half will hang off the side.)
  • STIR olives with tomatoes, garlic, shallot, capers, oil, lemon zest and juice, dill and salt in a bowl. Arrange fish in a single layer on foil. Top fish with olive mixture. Cover with overhanging foil. Make overlapping pleats around edges to seal.
  • BAKE in centre of oven until a knife tip inserted into the thickest part of fish comes out warm, 13 to 15 min. Reserve 2 fillets and sauce for puttanesca fish stew. Serve remaining fish and sauce over quinoa.

 

How to skin and debone fish

Nutrition (per serving)

  • Calories
  • 221,
  • Protein
  • 33 g,
  • Carbohydrates
  • 3 g,
  • Fat
  • 9 g,
  • Fibre
  • 1 g,
  • Sodium
  • 488 mg.
  • Excellent source of
  • vitamin B12
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