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).

This recipe is incompatible with your food profile

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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

65 Reviews (63 with rating only) 86% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

View All Reviews
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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.