Nutritional info about oily fish - salmon, mackeral, sardines, herring
Cod (scrod ) and Orange Roughy go well with tomatoes and herbs. So does mackerel -- and it is richer in omega-3 oils. If you use mackerel try adding a dash of good vinegar and plenty of sliced onions.
This recipe is adapted from Baked Fish alla Romana in Health magazine.
half tablespoon quality olive oil (extra virgin cold pressed)
4 medium size, thick cut fish steaks or fillets -- orange roughy, scrod or cod or salmon, mackerel or tuna
a few pitted olives, coarsely chopped
chopped parsley and chopped basil (get fresh basil if you can - it freezes well in a plastic bag, although the leaves crumble and when you bring them to room temperature, go limp).
a tablespoon of capers, if you like them
2 tablespoons of good vinegar, balsamic or cider variety
good shake of pepper
1 28 ounce can Italian plum tomatoes drained and chopped
slices of onion and celery
2 cloves garlic, peeled and crushed
Preheat oven to 375 degrees F. Spray or drizzle the bottom of a shallow baking dish with olive oil. Put fish in pan. Combine remaining ingredients, spoon or pour over fish. Bake 25 minutes or until fish flakes when tested with a fork. Do not overcook. Serves 4.
Goes well with rice and mashed yams or with pasta or baked potatoes and greens.
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