Tomato Fish With Orange-Olive Salad

Tri-City HeraldAugust 18, 2013 

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Tomato Fish With Orange-Olive Salad

4 servings

If the fillets you’re using are frozen, be sure to defrost them thoroughly and pat them dry before using.


For the fish

1/4 cup olive oil
3 tablespoons red wine vinegar
Eight 4-to-6-ounce tilapia fillets (may substitute other mild white fish; see headnote)
Kosher salt
Freshly ground black pepper
1 medium white onion, cut into rings
8 fresh roma tomatoes, sliced (may substitute a pint of cherry or grape tomatoes or 28 ounces canned crushed tomatoes and their juices)
1 1/2 cups plain fresh bread crumbs
2 teaspoons dried oregano
2 tablespoons capers, drained
4 ounces sliced black olives, drained

For the salad

4 navel oranges, peeled and cut into rounds
1/4 cup sliced black olives, drained
Olive oil
Freshly ground black pepper


For the fish: Preheat the oven to 350 degrees.

Whisk together the oil and vinegar in a 9-by-13-inch baking dish. As you place each fillet in the dish, be sure to coat it on both sides, then season lightly with salt and pepper. The fillets can overlap slightly.

Scatter the onion rings on top, then layer the tomato slices over the onions. Sprinkle the bread crumbs evenly on top, then the oregano, capers and olives. Cover tightly with aluminum foil and bake for 20 to 25 minutes, until the fish is cooked through yet moist.

Meanwhile, make the salad: Arrange the orange slices on a platter. Sprinkle the olives on top, then drizzle with a little oil and season lightly with black pepper.

Use a slotted spatula to transfer the fish and its toppings to the platter. Serve hot.

NUTRITION Per serving: 540 calories, 50 g protein, 37 g carbohydrates, 24 g fat, 4 g saturated fat, 115 mg cholesterol, 750 mg sodium, 7 g dietary fiber, 17 g sugar

From: The Washington Post

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