You actually put the fish and the vegetable in a cold oven on the bottom rack and then turn the oven on. This allows the fish to brown on one side and cook to perfection without being overcooked. No turning is required so no worries about the fillets falling apart and your vegetable cooks at the same time. This would be an easy way to fix fish for a larger group of people, be it a big family or company. Brilliant!
Baked Fish with Broccoli and Capers
- 1 1/2 pounds fish fillets (trout, sole, catfish, tilapia, red snapper, cod or turbot – I used tilapia tenderloins)
- 2 tablespoons extra virgin olive oil (original recipe called for 3 tablespoons-way too much)
- 2 shallots, minced
- 1/4 cup drained capers
- 2 tablespoons fresh lemon juice
- 1 pound broccoli or fresh green beans
Line two large rimmed baking sheets with foil. Spray the foil with olive oil spray really good so the fish won’t stick. Arrange fish in a single layer on one baking sheet. Drizzle fish with 2 teaspoons of olive oil, season with salt and freshly ground black pepper.
Toss the broccoli or green beans with 1 teaspoon olive oil, season with salt and freshly ground black pepper.
Move your oven rack to the lowest level. Put the baking sheet containing the fish on the bottom rack of the oven, place the baking sheet of vegetables on a rack directly above the fish. Turn the oven on and set at 400 degrees. Bake until fish is opaque and the vegetables are tender crisp – about 15 minutes depending on thickness of fish.
Meanwhile in a small bowl, mix remaining 1 tablespoon olive oil with shallots, capers and lemon juice. Spoon sauce over fish right before serving.
Yield: 6 servings (original recipe said 4 servings)
With Broccoli; Per Serving : 177 Calories; 7g Fat ; 25g Protein; 5g Carbohydrate; 2g Dietary Fiber; 25mg Cholesterol; 98mg Sodium.
With Green beans; Per Serving: 175 Calories; 7g Fat (32.9% calories from fat); 24g Protein; 6g Carbohydrate; 2g Dietary Fiber; 25mg Cholesterol; 81mg Sodium.
Adapted From The Perfect Recipe for Losing Weight and Eating Great
See the original post where I talked about this recipe here.