Enjoy a tasty family supper of fish topped with ripe Ontario Greenhouse tomatoes and always-available fresh Ontario mushrooms. Seasoned with onion, garlic, basil and lemon garnished with black olives and parsley, these are Mediterranean flavours, Ontario-style.
- 4 pieces cod, halibut or haddock, about 6 oz (175 g) each, (1-1/2 lb/750 g total)
- 1 tbsp (15 mL) olive oil
- 1 lemon juice
- 3 medium Ontario Greenhouse Tomatoes
- 1 Ontario Onion, chopped
- 1 cup (250 mL) sliced Ontario Mushrooms
- 2 cloves garlic, minced
- 2 anchovy fillets, minced
- 1 tsp (5 mL) dried basil
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) pepper
- 8 black olives (such as Kalamata) pitted
- 2 tbsp (25 mL) chopped fresh parsley
Brush shallow baking dish just a little larger than fish with some of the olive oil; place fish in dish.
With fine grater, grate 1 tbsp (15 mL) lemon peel from one side of lemon. Cut 4 lemon wedges from other side for serving. Core tomatoes and cut in half crosswise; squeeze out seeds and chop tomatoes.
In skillet, heat olive oil over medium heat. Stir in onion, mushrooms, garlic and anchovies; cook until softened, 3 to 4 minutes. Remove from heat. Stir in tomatoes, lemon peel, basil, salt and pepper; spoon over fish. Bake, uncovered, in 425°F (220°C) oven until fish flakes easily when tested with fork, 15 to 20 minutes.
Scatter olives and parsley over top. Garnish each plate with lemon wedge.
- Protein: 32.0 grams
- Fat: 7.0 grams
- Carbohydrates: 10.0 grams
- Calories: 231