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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 4 

  • 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.

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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.)

© Podravka d.d. 2003. - 2019. Coolinarika is a registered brand of Podravka d.d.

Publisher

Podravka d.d.
Corporate and marketing communication
Editorship Coolinarika.com
Ante Starčevića 32
48 000 Koprivnica

Company information

PODRAVKA Inc., Koprivnica, Ante Starčevića 32, The Commercial Court in Varaždin, CRN: 010006549, PIN: 18928523252, Privredna banka Zagreb P.L.C., Zagreb, Radnička cesta 50, IBAN: HR94 2340 0091 1000 9852 6, share capital: HRK 1,566,400,660.00, paid in full, total number of shares issued: 7,120,003, nominal share value: HRK 220.00, President of the Supervisory Board: D. Štimac, President of the Management Board: M. Pucar, members of the Management Board: Lj. Šapina, D. Doko, H. Kolarić, M. Đerek