Servings: 4 servings
- 4 x 120 g fresh or frozen skinless cod, basa, or tilapia fish fillets, 1¼ - 2½ cm (½ - 1") thick
- ¾ tablespoon olive oil
- 1 medium onion, thinly sliced
- 2 cloves garlic, minced
- 410 g can whole peeled, tomatoes, drained and chopped
- 2 teaspoons chopped fresh thyme, or ½ teaspoon dried, crushed
- 8 oil-cured kalamata olives, pitted and halved, or 8 pitted ripe olives, halved
- 1 teaspoon capers, drained
- fresh thyme sprigs, optional
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- Thaw fish, if frozen. Clean and rinse the fish fillets, pat dry with paper towels, then set them aside.
- Heat the olive oil in a small saucepan over medium heat. Add the sliced onion and garlic and cook for about 5 minutes or until tender, stirring occasionally.
- Add the drained, chopped tomatoes, chopped thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.
Meanwhile preheat the broiler:
- Measure thickness of the fish.
- Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges.
- Broil 7½ - 10 cm (3 - 4") from the heat for 4 - 6 minutes per 1¼ cm (½") thickness of fish or until the fish flakes easily when tested with a fork. (To ensure even cooking, turn the fish fillets once if they are about 2½ cm (1") thick).
- Serve with the sauce and if desired, garnish with fresh thyme sprigs.
- For a light lunch, add a few steamed fresh green beans on the side, and if you can a nicely warmed crusty bun. Note that this will alter the nutritional profile.
Serving: 1serving | Calories: 161kcal | Carbohydrates: 7g | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 292mg | Potassium: 700mg | Fiber: 2g | Sugar: 4g | Vitamin A: 300IU | Vitamin C: 18.2mg | Calcium: 52mg | Iron: 1.6mg
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