Roasted fish with fresh Niçoise topping

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10 min


6 servings

* PLUS Roasting Time: 8 minutes


  • 1 green bell pepper
  • 1/2 small red onion
  • 1 tomato
  • 2 garlic cloves , minced
  • 1/4 cup pitted, coarsely chopped Niçoise or kalamata olives
  • 1 lime
  • 2 tsp fish sauce , optional
  • 2 tbsp olive oil
  • 1/2 cup chopped fresh parsley , or basil
  • 6 180 g firm-fleshed fish fillets , such as catfish, monkfish or red snapper


  • Core and seed pepper, then dice into 1/4-inch (0.5-cm) pieces. Finely chop onion. Cut tomato in half crosswise, then squeeze out seeds and juice. Chop tomato into 1/4-inch (0.5-cm) pieces. In a medium-size bowl, stir pepper with onion, tomato, garlic and olives. Cut lime in half and squeeze in juice. Stir in fish sauce, if using, and mix well. Stir in 1 tablespoon (15 mL) oil and parsley.
  • Preheat oven to 400F (200C). Line a baking sheet with shallow sides with foil. Place fish on baking sheet and brush tops with remaining tablespoon (15 mL) oil. Roast in centre of 400F (200C) oven until fish flakes easily with a fork, from 8 to 10 minutes per inch (2.5 cm) of thickness. Remove from oven to serving plates and heap about 1/3 cup (75 mL) Niçoise topping over each fillet. Wonderful with boiled new potatoes and green beans. Use any leftover topping as a dip for tortilla chips or on scrambled eggs.

Nutrition (per serving)

  • Calories
  • 252,
  • Protein
  • 31 g,
  • Carbohydrates
  • 8.1 g,
  • Fat
  • 10.5 g,
  • Fibre
  • 1.7 g,
  • Sodium
  • 314 mg.

Mild-flavoured firm-textured fish, such as monkfish or inexpensive catfish, is wonderful paired with the robust flavours of garlic, olives and tomato.

Niçoise topping will keep well, covered and refrigerated, up to 2 days.