There are few meals as simple or satisfying as baked fish with vegetables. This recipe combines Mediterranean vegetable flavors with white fish in a one-pot meal that serves four. If you're looking for a healthy weeknight dinner, it's a great option.
This recipe was developed by Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and sports dietitian, representing Del Monte Foods. “This recipe just requires you to turn on your oven and dump a bunch of ready-to-use ingredients in a pan,” says Ehsani. “It’s loaded with anti-inflammatory omega-3 fatty acids thanks to wild Alaska sablefish (also sometimes called black cod), which if you haven’t tried, is rich, buttery and will melt right in your mouth.” The body uses omega-3s to reduce inflammation, and support brain, heart and immune function.
The dish is very low-calorie, making it diet-friendly, but if you want to beef it up a bit I recommend serving it with some crusty bread. If you can’t get hold of any wild Alaska sablefish, you can substitute salmon, pollock or haddock. It doesn’t need to be fresh fish either. “Frozen fish is just as nutritious as fresh, simply rinse it under cold running water, pat dry and add it to your pan,” says Ehsani.
Baked Mediterranean Wild Alaska Sablefish Recipe
Ingredients
- 1tbsp extra virgin olive oil
- 1 large sweet onion, diced
- 5 cloves garlic, sliced
- 4.5oz can no-salt-added diced Contadina tomatoes
- ½ cup Del Monte quarters marinated artichoke hearts
- ½ cup Del Monte fresh-cut sliced mushrooms
- ⅓ cup Del Monte Greek Kalamata pitted olives
- 1tsp dried Italian seasoning
- 1lb frozen wild Alaska sablefish (black cod)
Method
- Preheat oven to 400℉ and lightly spray a pan with cooking oil.
- Place sablefish skin side down in the pan and top the fish with the remaining ingredients.
- Cover with foil and bake for 25-30 minutes until fish reaches an internal temperature of 145℉.
