Mediterranean Spiced Fish Fillets

65 Reviews
86% would make this recipe again

Fish fillets with a spicy garnish of sun-dried tomatoes, olives, capers, and anchovies.

A taste of Sicily, reinterpreted by a mixed couple: Patrizia (Italian) and Robert (Quebecer).

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Preparation : 5 min Cooking : 10 min
300 calories/serving

Ingredients

2 tilapia fillets, or turbot 360 g
3 sun-dried tomatoes (oil packed), finely chopped 12 g
2 anchovy fillets, finely chopped 8 g
2 tsp Parsley and Garlic Base 10 mL
2 tsp olive paste 10 g
1 1/4 tsp capers, finely chopped 3 g
2 tbsp olive oil 30 mL
ground pepper to taste [optional]

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190ºC/375ºF.
  2. Finely chop the sun-dried tomatoes, anchovies, and capers. Transfer to a small bowl, add the oil, parsley and garlic base, and olive paste, then mix thoroughly.
  3. Since each fish fillet is uneven in thickness, here is the trick to ensure uniform cooking: cut each fillet into 2 pieces lengthwise, then put each piece separately on a lightly-oiled baking sheet and brush them lightly with oil. Cover with the sauce. Do not add salt – the sauce is already fairly salty. Add a little bit of pepper.
  4. Place in the lower third of the oven and cook for about 10 min (5-6 min per cm of thickness) until the tops have changed colour. Since the cooking time depends on the thickness of the fillets and the actual temperature of your oven, it is important to check with a fork to see if they are cooked through.The thinner pieces will be done before the thicker ones: pull them out when ready, then cover and keep warm while waiting for the remaining ones to be done.
  5. Serve on the warmed plates.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

300

Fat

16 g

25 %

Saturated 2.9 g
+ Trans 0 g

14 %

Cholesterol

90 mg

Sodium

350 mg

15 %

Carbohydrate

2 g

1 %

Fibre

1 g

2 %

Sugars

0 g

Net Carbs

1 g

Protein

38 g

Vitamin A

3 %

Vitamin C

13 %

Calcium

3 %

Iron

12 %
More info

Claims

This recipe is :
Free  :
Sugar
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin E, Vitamin K
Good source of  :
Folacin, Magnesium, Vitamin B6
Source of  :
Copper, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 4 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

65 Reviews (63 with rating only) 86% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

This recipe was very quick and simple. I used extra sundried tomatoes and anchovies. Next time I will not add the olive oil, as I think the oil from the tomatoes and garlic/parsley base would be plenty.

Useful 3
may 01, 2010 | I would make this recipe again

Very easy and tasty. Definitely a keeper.

Useful 0

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