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A plate with rice, tomatoes and chickpeas, topped with easy baked fish.
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5 Ingredient Tuscan Baked Fish

Course: Main Dish
Cuisine: Tuscan
Calories: 3613kcal
Author: Courtney O'Dell

Ingredients

  • 1 tbsp olive oil
  • 1 onion diced
  • 1 tomatoes diced, add your own herbs
  • 4 fish filets skinless - cod, tilapia, or another flaky white fish- about 6-8g each
  • 2 tbsp capers drained
  • salt and pepper to taste

Instructions

  • Preheat oven to 375 degrees.
  • In a large, oven proof pan, heat olive oil until shimmery on medium high.
  • Add in diced onion, cook about 8 minutes, until soft and slightly browned.
  • Add diced tomatoes, herbs (if you aren't using herbed diced tomatoes add some basil and oregano- about 2 tsp each), and capers.
  • Sitr around and let reduce slightly, about five minutes.
  • Add fish to pan.
  • Pop in oven and bake about 15 minutes- until fish is flaky and white. This cooking time depends on the size of your filets and your oven- check after 8 minutes, and then again after 12.

Nutrition

Calories: 3613kcal | Carbohydrates: 15g | Protein: 592g | Fat: 116g | Saturated Fat: 28g | Cholesterol: 2088mg | Sodium: 2035mg | Potassium: 13340mg | Fiber: 3g | Sugar: 7g | Vitamin A: 2825IU | Vitamin C: 50.2mg | Calcium: 542mg | Iron: 11.6mg