Baked Fish with Olives and Mushrooms


Click to enlarge

Click to enlarge

If you like olives, this is a very nice Induction friendly stuffing for whole fish.  Or if using fish filets, you can line the baking dish with the stuffing, as shown in the picture, and bake the fish filets on top.  The batch in the pic I ran the olives and mushrooms through my food processor, but I believe I like this dish better with those items just sliced.  More attractive that way, too, I might add.  Those with a sharp eye may see fennel seed in my pic, because I did put some in the olive/mushroom mixture.  I have never added that before when baking this dish and definitely found it to be too heavy a spice for this and will not put it in again.  Thus it is NOT included in the recipe below.


3     7-8 oz. Swai or Tilapia filets (or 3 whole fish)

1     Roma tomato, sliced thin

1 c. sliced black pitted olives

1 c. sliced mushrooms

3 oz. chopped onion

3 T. butter, unsalted (or olive oil if you prefer)

1 clove garlic, minced

¼ c. chopped fresh parsley

2 T.  fresh lemon juice

1 T. Parmesan cheese

Dash pepper and dried oregano

DIRECTIONS: Melt butter in non-stick skillet and saute onion and mushrooms until tender.  Add sliced olives, garlic, parsely and lemon juice.  Either stuff 3 small fish with this mixture or spread evenly onto your baking pan and top with 3 fish filets.  Top fish with slices of tomato.  Sprinkle fish with cheese, pepper and oregano.  Bake for 20-30 minutes at 350º and then pop into broiler for a few minutes to brown nicely on top if more browning is needed.

NUTRITIONAL INFO: make 3 nice servings each containing:

320 calories

19.5 g  fat

8 g carbs, 3.3 g  fiber, 4.7 g  NET CARBS

30.5 g  protein

1590 mg sodium (can be lowered by reducing olives)

20% RDA Vitamin A, 22% c, 8% E, 28% copper, 28% iron, 10% riboflavin


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