Italian Baked Fish

"Four pieces of any white fish can be used for this dish, though my own personal choice is cod steaks on the bone. An interesting variation on this recipe is to add a dessertspoon of chopped fennel leaves to the tomato sauce before pouring it over the fish for baking."
Servings:
4 people

Health Score

High
Medium
Low
7.5 / 10
Medium score

Glycemic Index

Index
30
Low
Load
3
Low

Nutrition per serving:

Calories126.17 kcal6%
Fat10.03 g14%
Carbs8.80 g3%
Sugars4.85 g5%
Protein2.41 g5%
Sodium400.36 mg20%
Fiber2.26 g8%
Percent Daily Values based on a 2,000 calorie diet.
Glycemic Index
30
Low
Glycemic Load
3
Low

Ingredients

4 thick pieces cod (or other white fish)
12 black olives
salt and freshly milled black pepper
2 tablespoons olive oil
1 medium onion, finely chopped
1 fat clove garlic, crushed
1 lb (450 g) ripe tomatoes, peeled and chopped, or 1 x 14 oz (400 g) tin Italian tomatoes
4 oz (110 g) mushrooms, thinly sliced
1 level tablespoon fresh chopped basil
1 level tablespoon capers, chopped
juice ½ lemon
1 dessertspoon fennel leaves (optional, see intro)

Directions

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