Bruschetta Fish

All the flavours of bruschetta you know and love paired with flaky and delicious white fish. For a complete meal, serve on a bed of your favourite greens with a side of crusty bread. Recipe courtesy of howtoeat.ca.

Prep Time

Servings

2 Tbsp canola oil (30 mL)

4 (4 oz) firm white fish fillets (4)

1/4 tsp pepper (1 mL)

2 cups chopped Roma tomatoes (500 mL)

1/2 cup crumbled feta (125 mL)

1/2 cup minced red onion (125 mL)

1 clove garlic, minced (1)

1 Tbsp balsamic vinegar (15 mL)

1 Tbsp canola oil (15 mL)

1/4 tsp salt (1 mL)

1/4 tsp pepper (1 mL)

1/2 cup fresh basil leaves, chopped (125 mL)

  1. Preheat oven to 400°F (200°C).
  2. Pour 1 Tbsp (15 mL) canola oil in the bottom of a 9 x 13 inch (23 x 33cm) baking dish and place fish fillets on
    top. Drizzle with remaining 1 Tbsp (15 mL) of canola oil and sprinkle with 1/4 tsp (1 mL) pepper.
  3. In a medium bowl combine tomatoes, feta, red onion, garlic, balsamic vinegar, canola oil, salt and pepper. Mix to evenly combine.
  4. Top fillets evenly with tomato mixture and bake in the oven for 20 minutes, until fish is cooked through and flakes easily with a fork.
  5. Sprinkle basil evenly over top before serving.

Ingredients

2 Tbsp canola oil (30 mL)

4 (4 oz) firm white fish fillets (4)

1/4 tsp pepper (1 mL)

2 cups chopped Roma tomatoes (500 mL)

1/2 cup crumbled feta (125 mL)

1/2 cup minced red onion (125 mL)

1 clove garlic, minced (1)

1 Tbsp balsamic vinegar (15 mL)

1 Tbsp canola oil (15 mL)

1/4 tsp salt (1 mL)

1/4 tsp pepper (1 mL)

1/2 cup fresh basil leaves, chopped (125 mL)

Directions

  1. Preheat oven to 400°F (200°C).
  2. Pour 1 Tbsp (15 mL) canola oil in the bottom of a 9 x 13 inch (23 x 33cm) baking dish and place fish fillets on
    top. Drizzle with remaining 1 Tbsp (15 mL) of canola oil and sprinkle with 1/4 tsp (1 mL) pepper.
  3. In a medium bowl combine tomatoes, feta, red onion, garlic, balsamic vinegar, canola oil, salt and pepper. Mix to evenly combine.
  4. Top fillets evenly with tomato mixture and bake in the oven for 20 minutes, until fish is cooked through and flakes easily with a fork.
  5. Sprinkle basil evenly over top before serving.

Nutritional Analysis

Calories

267

Total Fat

15.8g

Saturated Fat

3.9 g

Cholesterol

66 mg

Sodium

349 mg

Carbohydrates

6.7 g

Fiber

1.3 g

Sugar

4.4 g

Protein

24.1 g

Potassium

712 mg

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