Mediterranean Fish

I started this recipe with some fish I purchased at the Sacramento Natural Foods Coop. It was a Pacific Cod filet that was caught in the Pacific Northwest. The piece I chose was about 3/4 of a pound for the two of us, but a larger piece of fish would work just as well in this recipe. I checked the cod carefully for bones and pulled a few out using some needle nosed pliers.

I put a splash of olive oil and about 1/2 cup of white wine in the bottom of a rectangular ceramic baking dish.

I took 4 large tomatoes and chopped them up. You should have between 4 and 8 cups of tomatoes depending upon your preference. I had about 6 cups of tomatoes for the 2 of us. There is no need to remove the tomato skin. I also chopped up a large onion.I picked a good sized handful of parsley and basil from the garden.

I removed the large basil stems and chopped these herbs up. Then I grabbed about 1/2 cup of pitted kalamata olives.The olives were also chopped coarsely, and the herbs and olives were added to the tomato and onion mixture.

Finally I added about 3 Tablespoons of drained capers and a Tablespoon of olive oil and I mixed it all together..

I poured this vegetable mixture over the top of the fish, then placed it into a 350 degree oven.

After 25-30 minutes the fish should flake easily in the middle. That means it is done. Mine looked like this.

I mixed together about 1/2 cup of bread crumbs with 1/4 cup of crushed cornflake crumbs, 1 Tablespoon of olive oil and 1/4 cup of grated Pecorino Romano cheese. I sprinkled this over the top of the fish.

Now I put it under the broiler for just a few minutes until the breading had turned nice and toasty brown. It was ready to serve. I served it with brown rice.

© 2011. Dayna Green-Burgeson RD, CDE. All Rights Reserved.

Reproduction of any content in the article without the written persmission of the author is prohibited.


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