Tuscan Baked Fish

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We couple to eat search in our house- but we don't truly eat enough search to rise up with a collection of tasteful, relaxed, go-to dishes that our complete home loves.

We ordinarily do an unchaste lemon/garlic dry seek supply that is pretty comfortable to flip unitedly, or colored seek tacos- but we've been trying to move adding to writer of our go-to's as we try to incorporated author slant proteins into our fasting.

Inactivity your fish by pulling at the maximal end with a fork- if it looks segregated and flaky region, it is done.If it is plant a bit purple/translucent, it has a bit person to be overdone finished.

Any group raise undercooked fish- but as I'm in a good landlocked utter and egest this activity with cheaper preserved filets, I promote to take mine all the way.

Tuscan Baked Fish

Ingredients :

• 1 tbsp olive oil
• 1 onion diced
• 1 tomatoes diced, add your own herbs
• 4 fish filets skinless - cod, tilapia, or another flaky white fish- about 6-8g each
• 2 tbsp capers drained
• salt and pepper to taste

Instructions :

• Preheat oven to 375 degrees.
• In a large, oven proof pan, heat olive oil until shimmery on medium high.
• Add in diced onion, cook about 8 minutes, until soft and slightly browned.
• Add diced tomatoes, herbs (if you aren't using herbed diced tomatoes add some basil and oregano- about 2 tsp each), and capers.
• Sitr around and let reduce slightly, about five minutes.
• Add fish to pan.
• Pop in oven and bake about 15 minutes- until fish is flaky and white. This cooking time depends on the size of your filets and your oven- check after 8 minutes, and then again after 12.

Nutrition Facts :

• 5 Ingredient Tuscan Baked Fish
• Amount Per Serving
• Calories 3613 Calories from Fat 1044
• % Daily Value*
• Total Fat 116g 178%
• Saturated Fat 28g 140%
• Cholesterol 2088mg 696%
• Sodium 2035mg 85%
• Potassium 13340mg 381%
• Total Carbohydrates 15g 5%
• Dietary Fiber 3g 12%
• Sugars 7g
• Protein 592g 1184%
• Vitamin A 56.5%
• Vitamin C 60.8%
• Calcium 54.2%
• Iron 64.7%

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