Baked fish with tomatoes, olives and capers

  • 28/10/2015
  • Moderate difficulty
  • 4
  • 25 min

Prepare sea bass fillets with capers and black olives, serve with a white bean and spinach salad and enjoy this Mediterranean dish.

Ingredients

  • Fish:
  • 4 large sea bass fillets (4x250 g) or any other white fish
  • 3 tbsp olive oil
  • 180 g tomato
  • 2 tsp capers
  • 60 g black olives
  • salt
  • ground black pepper
  • 1 tbsp Vegeta No MSG Fish
  • Salad:
  • 200 g spinach
  • 1 can of white beans (400 g)
  • 25 ml extra virgin olive oil
  • salt
  • pepper
  • 50 ml Aceto balsamico (white)

Preparation

  1. 1.
    Wash the fish and dry with a paper towel. Put baking paper on a baking tin (40x30 cm) and place the fish fillets in it (skin side down). Cover them with olive oil and sprinkle with a tablespoon of Vegeta No MSG Fish. Wash the tomatoes and remove the seeds, wash the capers and wash and de-pit the olives.
  2. 2.
    Finely chop the tomatoes, capers and black olives or simply put them in a blender. Evenly distribute the mixture over the fillets. Put in a preheated oven at 200°C for 15 minutes.
  3. 3.
    While the fish is in the oven, wash the spinach, remove the stalks and finely chop. Add washed white beans, olive oil, aceto balsamico and salt and pepper to taste.
  4. 4.
    Slightly stir and serve with the baked fish.

Advice

If you don’t like fresh spinach, boil it for half a minute, drain and then mix with the beans.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 671 / 2.805 - -
Fat g 28,20 - -
- saturated fatty acids g 4,64 - -
- monounsaturated fatty acids g 17,06 - -
- polyunsaturated fatty acids g 5,55 - -
Carbohydrates g 34,80 - -
Dietary fibre g 13,06 - -
Protein g 68,50 - -
Salt g 0,56 0 0
Vitamin A μg 4.432,42 111 89
Vitamin D μg 100,00 50 50
Niacin mg 20,37 146 102
Potassium mg 1.792,14 48 48
Phosphorous mg 850,33 106 106

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)