Fish for Dinner: Baked Fish Fillets with Cherry Tomatoes and Capers

New year, new commitment to healthy eating - Baked Fish with Cherry Tomatoes and Capers is a good way to begin!

The Fish for Dinner feature chronicles my education in the ways of fish-cookery. I grew up avoiding fish other than sticks and was well into adulthood before adding the real deal into my diet, usually at a restaurant. The impetus to cook more fish at home comes from joining a sustainable fish program through Hooked on Fish. I’ll tell you what we made and how we liked it, plus occasionally a few tips and tunes too.

The Occasion: New Year. New commitment to eating right, working out and getting fit. In the name of getting healthier, most everyone I know is adding more plant-based meals to their diets and amping up the clean and lean proteins – hello sustainable fish and organic chicken! 

The Recipe: Many recipes feature this combination of ingredients paired with fish – tomatoes, capers, garlic or onions, and fresh green herbs. It’s a classic cuz it tastes so good! Today’s recipe comes from Carolina Meat & Fish. Good stuff!

The Playlist: Today's musical go-with is Resolution by Clicks. I like this song because I’m in that mindset this time of year – setting resolutions. Also, the beat makes me want to get up and dance! Dancing is good for the body and soul, so get up and move it, move it! 

Serve With: I love this dish because of the strong, savory flavors. Keep the accompaniments simple – perhaps a brown rice blend or couscous with herbs to help soak up those yummy juices. 

Click on the photos to enlarge them and read the captions.

The Verdict: Quick, easy, delicious - and versatile. You can use almost any type of white, firm fish. Here I used meagre. Corvina would also be good. Make it year-round with cherry tomatoes from the grocery, and then really amp up the farm-fresh flavors with local produce during the summer months.

​This is one new year’s resolution you won’t mind keeping – clean, healthy eating is easy and rewarding with a recipe as tasty as this one. 

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Baked Fish Fillets with Cherry Tomatoes and Capers
Recipe source: Carolina Meat & Fish

​INGREDIENTS:

• 12 ounces cherry tomatoes, more or less
• 1 tablespoon shredded lemon zest
• 8 cloves garlic, bruised
• 1-1/2 tablespoons salted capers, rinsed
• 1/3 cup olive oil
• 4 firm white fish fillets, such as Meagre, Corvina, Snapper (about 4 ounces each)
• Lemon juice
• Sea salt and cracked black pepper

DIRECTIONS:

• Preheat the oven to 350F.
• Place the tomatoes, lemon zest, garlic and capers in a baking dish. Drizzle with half of the oil and bake for 20 minutes.
• Add the fish fillets to the baking tray, drizzle with the remaining oil and cook for a further 15-20 minutes or until golden and cooked through.
• Drizzle with lemon juice and sprinkle with salt and pepper. Serve. 

Did you make any resolutions this year? Share your tips for keeping them in the Comments!