Baked Mediterranean White Fish (Low Carb)
User Reviews
4.8
84 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
30 mins
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Servings
4
-
Calories
298 kcal
-
Course
Main Course
-
Cuisine
Mediterranean
Baked Mediterranean White Fish (Low Carb)
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Featuring healthy, colorful Mediterranean ingredients, this easy low carb baked white fish is the perfect weeknight meal.
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Ingredients
Baked Mediterranean White Fish
- ¾ cup pitted black olives
- ½ cup sun-dried tomatoes in olive oil, drained and roughly chopped
- 1 tablespoon capers, drained
- 1 clove garlic
- 2 tablespoons Fresh basil or parsley
- 1 ½ tablespoons lemon juice
- 3 tablespoons olive oil
- 4 white fish filets (5 ounces each) like halibut, cod, haddock, grouper, flounder or tilapia
- Salt and pepper, to taste
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Instructions
- Preheat oven to 400°F.
- Place the olives, sundried tomatoes, capers, garlic, basil, lemon juice and olive oil in the bowl of a food processor. Process until finely ground but not completely smooth (add more olive oil if needed).
- Place the fish filets in a baking dish sprayed or brushed with olive oil and season them with a small amount of salt and pepper. Spoon about 2 tablespoons of the olive and sundried tomato spread on top of each piece of fish, spreading it out over the surface. Cover and refrigerate the remaining spread.
- Bake until fish is cooked through, about 10-15 minutes depending on the size and thickness of the filet.
Notes
- This recipe will work well with any white fish. Cod, halibut, sea bass, flounder, tilapia, and sole are all great options.
- The final cooking time will vary and depends on the thickness of the fish filets. When it's done, the fish should flake easily with a fork and the flesh should look white and opaque rather than gray or translucent.
- The topping used on this dish is a flavorful spread that can be used to top fish, chicken or pretty much anything you like. You can even spread it on toast or a grilled cheese sandwich, stuff it into a chicken breast or stir it into pasta salad. I like to stir it into warm pearl (Israeli) couscous and serve it with this fish dish.
Nutrition Information
Show Details
Serving
1 piece
Calories
298kcal
(15%)
Carbohydrates
5g
(2%)
Protein
30g
(60%)
Fat
19g
(29%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
12g
Cholesterol
71mg
(24%)
Sodium
561mg
(23%)
Potassium
667mg
(19%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
332IU
(7%)
Vitamin C
17mg
(19%)
Calcium
38mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 298 kcal
% Daily Value*
| Serving | 1 piece | |
| Calories | 298kcal | 15% |
| Carbohydrates | 5g | 2% |
| Protein | 30g | 60% |
| Fat | 19g | 29% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Cholesterol | 71mg | 24% |
| Sodium | 561mg | 23% |
| Potassium | 667mg | 14% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 332IU | 7% |
| Vitamin C | 17mg | 19% |
| Calcium | 38mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
84 reviews
Excellent
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