A couple of weeks ago we went around to our friends Rex and Karen’s place for dinner and Karen made this fish dish. It was just delicious. Karen had been at work all day, yet she managed to whip this up quickly when she got home and still had time to have a chat with us before dinner!
The light and fresh tomato salsa with a salty edge from the capers complemented the delicate flavour of the snapper that it topped.
I love this type of cooking that uses good quality, simple ingredients as it means that you don’t need to fuss around with the food too much and it makes the most of all of the beautiful fresh flavours.
We had friends coming over for dinner on Saturday night. Since we were going to be out all of Saturday, I needed something quick, easy and delicious (and healthy) to serve them. I immediately thought of this dish.
This is how easy it was…
I made the tomato ‘salsa’ to go on top of the fish about an hour before our friends arrived. It only took about 10 minutes to make
Ten minutes before serving, I pan fried the snapper fillets for 2 minutes on either side
I then placed the fish in a baking dish and topped with the tomato salsa
The fish was baked in a preheated oven at 180 degrees for 6 minutes
When cooked I sprinkled it with finely chopped fresh chives (or you could use basil or parsley)
I served the fish with roasted potato wedges, roasted pumpkin and carrots and a lovely big green salad. YUM!
This dish is very healthy too due to the lycopene rich tomatoes, antioxidant rich herbs and omega 3 rich snapper and all cooked with minimal oil!
Baked Snapper with Basil, Capers and Tomatoes
Adapted from the CSIRO Total Wellbeing Diet Book One
- 1 tablespoon extra virgin olive oil
- 1 clove garlic
- 1/2 red chilli, finely chopped
- 1 red onion, diced
- 1/4 cup fresh basil, roughly chopped
- 1 tablespoon dried oregano
- 2 tablespoons capers
- 1/4 cup white wine
- 4 tomatoes, roughly chopped
- 4 x 150g snapper fillets
- Preheat oven to 180 degrees. You will need an ovenproof baking dish that is large enough to hold the fish fillets.
- Heat a small saucepan over medium heat. Add 2 teaspoons of the oil, along with the garlic, chilli and red onion and cook, stirring for about 2 minutes or until garlic is golden.
- Reduce heat to medium – low, then add herbs, capers and wine and cook, stirring occasionally for 5 minutes.
- Remove from heat and stir through chopped tomato.
- Heat a large heavy-based frying pan over high heat. Brush fish with remaining oil and sear on each side for 2 minutes.
- Transfer to an ovenproof baking dish and spoon salsa over fish.
- Bake for 6-8 minutes, or until cooked.
- Serve with roasted vegetables and a green salad.
Per Serve: 882kJ or 210 calories; P 32g Fat 6g SFat 1g CHO 4g Fibre 2g