White Fish Baked with Tomatoes and Olives

Fish is probably my favorite food.  It’s healthy and light, and it is pretty much a blank canvass to which you can add layers of flavor and texture.  My son has a shellfish allergy, so I reserve shellfish dinners for at home date nights.  But, all of my kids will eat most fish fillets, and as a fish lover, this makes me super happy.  My go-to fish supper is super easy, made up of pantry staples plus whatever mild white fish is on sale.  I often use flounder, sole, ocean perch, grouper, & snapper.  Once the fish is in the oven, I make some whole wheat couscous and string beans with toasted pine nuts or a simple arugula and white bean salad. And, dinner is done!

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Roasted Fish with tomatoes and olives:

What You’ll Need:

  • White fish fillets (1.5 lbs–4 nice sized fillets– will serve 4 adults)
  • Juice and zest of 1 large lemon
  • 1 large shallot, diced
  • 1/2 cup of seasoned breadcrumbs
  • Pint of cherry or grape tomatoes, cut in half
  • 1/2 cup of kalamata olives
  • 4 pats of butter
  • 1 cup of chicken broth or white wine
  • Olive oil
  • Parsley


What to do:

  • Preheat oven to 350.
  • While oven heats up, prepare fish.  Drizzle olive oil all over the bottom of a baking dish. Place fillets in pan, season top of fillets with salt, pepper, and olive oil.
  • On top of each fillet place: a bit of the lemon zest, a bit of diced shallots, a sprinkle of breadcrumbs, a few tomato halves, a few kalamata olives, a pat of butter, and finally pour the wine or broth over the entire dish (if it seems like you need more liquid, use more)
  • Bake in oven for about 15-20 minutes, depending on the thickness of your fillets.
  • Take it out the oven and squeeze the lemon on top of the fillets just before serving. Garnish with chopped flat leaf parsley.

* While the fish is cooking, I like to make whole wheat couscous which is available at most grocery stores. It cooks almost instantly, it’s a whole grain, and it absorbs all of the delicious sauce from the fish. As a side dish, I often make simple sauteed green beans with toasted pine nuts (recipe below).

Sauteed string beans with pine nuts:

What you’ll need:

  • 1 lb of green beans, trimmed
  • Olive oil
  • red pepper flakes
  • 1/3 a cup of pine nuts
  • 2 teaspoons of butter
  • salt & pepper

What to do:

  • Heat about 1/3 a cup of olive oil up in a large sautee pan
  • Once hot, add red pepper flakes, then add trimmed green beans
  • Sautee until just becoming tender (about 3 minutes)
  • Add pine nuts and butter, cook for 2 more minutes
  • Season to taste with salt and pepper

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