Thu, May 24 2012

Roasted fish Italian style

Jazz up white fish, Italian-style
Ingredients
* 4 white fish fillets * salt and pepper * 1 tablespoon olive oil * 1 lb cherry tomatoes * 2 ounces black olives * 1 ounce pine nuts * 20 basil leaves
Nutrition Information
Serving Size 1 (244g) Recipe makes 4 servings Calories 200 Calories from Fat 101 (50%) Amount Per Serving %DV Total Fat 11.2g 17% Saturated Fat 1.3g 6% Monounsaturated Fat 5.2g Polyunsaturated Fat 3.5g Trans Fat 0.0g Cholesterol 61mg 20% Sodium 196mg 8% Potassium 599mg 17% Total Carbohydrate 6.8g 2% Dietary Fiber 2.6g 10% Sugars 3.3g Protein 19.3g 38%
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  1. preheat the oven to 400°F
  2. Take the fish fillets with the skin on, and season with salt and pepper. Heat the olive oil in a large pan and cook the fillets skin side down for 2-3 minutes until just crisp.
  3. Transfer to a large roasting tin, skin side down.
  4. Cut the cherry tomatoes in half and scatter around the fillets.
  5. Cut the olives in half and scatter over the tomatoes, followed by the pine nuts. Season with salt and pepper.
  6. Put the tray in the oven and bake for 12-15 minutes, until the fish is tender. Remove from the oven and scatter the tomatoes with a the basil leaves. Spoon onto four warm plates and top each with fish. Drizzle with a little extra virgin olive oil.
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