Name: Baked Fish with Tomatoes, Zucchini, and Olive Sauce
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Ingredients: 2 (4 ounce) fillets tilapia; 1 splash dry white wine; salt and ground black pepper to taste; 2 tablespoons olive oil, divided; 1 medium onion, diced; 4 cloves garlic, minced; 3 large plum tomatoes, chopped; 1 large zucchini, sliced and quartered; 0.75 (6 ounce) can chopped black olives; 0.25 cup dry white wine; 20 sprigs cilantro, chopped; 0.5 teaspoon hot sauce

Baked Fish with Tomatoes, Zucchini, and Olive Sauce

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This recipe is practically foolproof and easily adaptable to just about any fish and any vegetables you like or have around the house. Tasty! Serve over rice with a fresh green salad on the side.

Recipe by THELMALU99

Published on May 9, 2004

Prep Time:

20 mins

Cook Time:

1 hr

Total Time:

1 hr 20 mins

Servings:

Yield:

2 servings

Jump to Nutrition Facts

Ingredients

2 (4 ounce) fillets tilapia
1 splash dry white wine
salt and ground black pepper to taste

Sauce:

2 tablespoons olive oil, divided
1 medium onion, diced
4 cloves garlic, minced
3 large plum tomatoes, chopped
1 large zucchini, sliced and quartered
¾ (6 ounce) can chopped black olives
¼ cup dry white wine
20 sprigs cilantro, chopped
½ teaspoon hot sauce

Directions

Preheat the oven to 350 degrees F (175 degrees C).
Arrange tilapia in a baking dish. Add a splash of white wine and season with salt and pepper.
Heat 1 tablespoon oil in a skillet over medium heat; stir in onion and garlic. Cook and stir until garlic is fragrant and onion is tender, about 3 minutes. Add tomatoes. Cover and simmer until tomatoes begin to release their juices, about 4 minutes.
Add zucchini, olives, and wine; simmer for 5 minutes. Add cilantro and hot sauce. Season with salt and simmer for 3 to 4 minutes longer. Spoon sauce over and around tilapia and drizzle with remaining olive oil. Cover tightly with foil.
Bake in the preheated oven until fish flakes easily with a fork, about 45 minutes.

Cook's Note:

Any fish fillets with not too many bones can be used in place of tilapia.

Nutrition Facts (per serving)

435	Calories
23g	Fat
23g	Carbs
28g	Protein

Nutrition Facts
Servings Per Recipe 2
Calories 435
% Daily Value *
Total Fat 23g	29%
Saturated Fat 3g	16%
Cholesterol 41mg	14%
Sodium 677mg	29%
Total Carbohydrate 23g	8%
Dietary Fiber 7g	25%
Total Sugars 9g
Protein 28g
Vitamin C 57mg	284%
Calcium 172mg	13%
Iron 4mg	23%
Potassium 1417mg	30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.