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Italian Baked Fish Recipe

Looking for an easy Italian Baked Fish recipe? Learn how to make Italian Baked Fish using healthy ingredients.


Submitted by inkershmies

Makes 4 servings



This recipe is taken from Delia Smith?s Complete Cookery Course and Delia Smith?s Complete Illustrated Cookery Course.

Recipe Ingredients for Italian Baked Fish

400 g cod (or other white fish)
2 tablespoons olive oil
2 red onions
1 garlic clove
800 g canned tomatoes
230 g portabello mushrooms
2 tablespoons basil
2 tablespoons capers
1 tablespoon lemon juice
12 black olives

Recipe Directions for Italian Baked Fish

  1. Pre-heat the oven to gas mark 5, 375F (190C)

  2. Start by making a good thick tomato sauce: heat the olive oil in a saucepan and fry the onion for about 5 minutes. Now add the garlic and tomatoes. Season with salt and pepper, then bring to simmering point and cook gently, uncovered, for 15 minutes, stirring occasionally.

  3. Next add the sliced mushrooms, making sure that they are well stirred in. Simmer for a further 10 minutes until it looks like a thick sauce. Lastly, stir in the fresh basil and chopped capers.

  4. Now place the fish in a shallow baking dish or tin, season with salt and pepper and sprinkle a little lemon juice on each piece. Next spoon an equal quantity of the sauce on to each piece of fish and arrange a few olives on top. Cover the dish with foil and bake on a high shelf for about 25 minutes, depending on the thickness of the fish. Serve with new potatoes or brown rice and a tossed green salad.

Categories

Main Dish

Nutrition Facts
Serving Size 442.6g
Amount Per Serving
Calories
256
Calories from Fat
87
% Daily Value*
Total Fat
9.7g
15%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
55mg
18%
Sodium
337mg
14%
Potassium
1091mg
31%
Total Carbohydrates
17.6g
6%
Dietary Fiber
4.8g
19%
Sugars
8.8g
Protein
27.0g
Vitamin A 37% Vitamin C 55%
Calcium 7% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in niacin
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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