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Ingredients
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4 (4 ounce) fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2 to 1 inch thick
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1 tablespoon olive oil
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1 medium onion, thinly sliced
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2 cloves garlic, minced
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1 (14.5 ounce) can whole tomatoes, drained and chopped
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2 teaspoons chopped fresh thyme or 1/2 teaspoon dried, crushed
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8 oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved
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1 teaspoon capers, drained
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4 sprigs Fresh thyme sprigs
Directions
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Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside.
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For sauce: heat oil in a small saucepan over medium heat. Add onion and garlic; cook for about 5 minutes or until tender, stirring occasionally. Add tomatoes, thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.
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Meanwhile, preheat broiler. Measure thickness of the fish. Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges. Broil 3 to 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until the fish flakes easily when tested with a fork, turning the fish once if the fillets are 1 inch thick. Serve with the sauce and if desired, garnish with fresh thyme sprigs.
Nutrition Facts (per serving)
161 | Calories |
5g | Fat |
7g | Carbs |
21g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 serving | |
Calories 161 | |
% Daily Value * | |
Total Carbohydrate 7g | 3% |
Dietary Fiber 2g | 6% |
Total Sugars 4g | |
Protein 21g | 43% |
Total Fat 5g | 7% |
Saturated Fat 1g | 4% |
Cholesterol 48mg | 16% |
Vitamin A 217IU | 4% |
Vitamin C 13mg | 14% |
Folate 20mcg | 5% |
Sodium 292mg | 13% |
Calcium 67mg | 5% |
Iron 2mg | 11% |
Magnesium 51mg | 12% |
Potassium 700mg | 15% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.