White Fish Italiano
If you enjoy the flavors of Italian cuisine, then this White Fish Italiano may be a great dish to make. Any firm white fish will work for the recipe.
During a recent clean eating challenge I did, one of the meals was to bake a white fish (e.g. cod or tilapia) as the main entrée with sliced tomatoes on top and steamed kale on the bottom when you served it.
I decided to make the dish my own (White Fish Italiano) and serve it up for the family.
Overall, it was well received including those who typically do not like the more ‘bland’ white fish.
I love to eat fish throughout the year, not just in Lent.
However, since we are IN Lent it seemed like the perfect time to share with my readers.
White Fish Italiano
While the suggested fish for my clean eating challenge was tilapia, I believe that this recipe will work well with cod and I know it works with swai as we have used the same ingredients with that variety as well.
I served on top of a bed of steamed spinach with a small serving of wild rice and quinoa blend (from Costco) on the side to complete the meal.
White Fish Italiano
Baked fish dish inspired by Italian flavors.
Ingredients
- 16 ounces of a firm white fish e.g. cod, swai, or tilapia
- 1 can of diced tomatoes
- 1 Tbsp Italian Seasoning
- 1 Tbsp tomato paste
- 1 Tbsp Extra Virgin Olive Oil
Instructions
- Place fish fillets in a large baking dish (e.g. a 9X13 glass pan)
- Drizzle Olive Oil over the top of the fillets
- In a small bowl, mix together the diced tomatoes, tomato paste, and seasoning mix.
- Pour tomato mixture on top of fillets.
- Bake at 350 degrees for 20 to 30 minutes, until fish easily flakes.
Notes
You can easily double or triple the recipe to serve a crowd.
Black olive slices would make a nice touch, but my boys won't all eat them.
Also, my family sometimes likes a little spice and I'll add crushed red pepper to the tomato mix.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 393Total Fat: 16gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 160mgSodium: 233mgCarbohydrates: 3gFiber: 2gSugar: 2gProtein: 56g
What ways do you and your family enjoy a basic white fish?
This post is being linked up to 40 Days of Seeking Him Lent 2014 Week 2. Please join me and other Christian bloggers as we share our journey through this Lenten season as we seek to grow closer to Christ.
This sounds so yummy! I’m always looking for another great fish recipe! Thanks for sharing 🙂