4.5 from 126 votes
5 Ingredient Tuscan Baked Fish
Delicious baked fish bursting with flavor from simple ingredients!
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 401 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 tbsp olive oil
- 1 onion diced
- 14.5 oz can diced tomatoes with oregano and basil or add your own herbs
- 4 boneless skinless fish filets- cod, tilapia, or another flaky white fish- about 6-8g each
- 2 tbsp capers drained
- salt and pepper to taste
Instructions
- Preheat oven to 375 degrees.
- In a large, oven proof pan, heat olive oil until shimmery on medium high.
- Add in diced onion, cook about 8 minutes, until soft and slightly browned.
- Add diced tomatoes, herbs (if you aren't using herbed diced tomatoes add some basil and oregano- about 2 tsp each), and capers.
- Sitr around and let reduce slightly, about five minutes.
- Add fish to pan.
- Pop in oven and bake about 15 minutes- until fish is flaky and white. This cooking time depends on the size of your filets and your oven- check after 8 minutes, and then again after 12.
Cup of Yum
Nutrition Information
Serving
1g
Calories
401kcal
(20%)
Carbohydrates
7g
(2%)
Protein
70g
(140%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
7g
Cholesterol
228mg
(76%)
Sodium
558mg
(23%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 401
% Daily Value*
| Serving | 1g | |
| Calories | 401kcal | 20% |
| Carbohydrates | 7g | 2% |
| Protein | 70g | 140% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Cholesterol | 228mg | 76% |
| Sodium | 558mg | 23% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.