Fish on Friday? Try My Slow Roasted Fish with Artichokes & Tomatoes!

Denise Austin by Denise Austin | April 3, 2015 | Nutrition

Roasted Fish

It’s Good Friday … the perfect time to try a delicious fish dinner! I grew up Catholic and every Friday during Lent my Grandma would have beautiful fish for all of us on Friday dinners.

Whatever your traditions include, fish is an important addition to your family menu planning all year long.  Fish is a great source of omega-3’s to keep your heart healthy while reducing inflammation and strengthening the immune system.  Consuming fish oil is also great for digestion along with benefitting your skin and hair!

One of my go-to fish recipes is my Slow Roasted Fish with Artichokes & Tomatoes, from my 10-Week Whole Body Plan.  This recipe has simple ingredients and is really easy to make, yet it’s full of rich Mediterranean flavors, with delicious kalamata olive, artichokes and fresh squeezed lemon juice.  The trick to this dish is to cook the fish low and slow.  It keeps it super moist and let’s the flavors soak in.  It’s soo delicious and will be sure to please the whole family.

When selecting fresh fish, it’s always good to ask your fishmonger which variety of white fish is freshest that day, rather than going with a specific type in mind.  Fresh fish retains it’s nutritional benefits better than fish has been frozen, so try and select fresh, whenever available.

Here’s my Slow-Roasted Fish with Artichokes and Tomatoes recipe:


2 (8 oz) fillets white fish, such as pollock, haddock, cod, or sole

5 tsp. olive oil, divided

1/4 tsp. black pepper

1/8 tsp. salt

1 pint grape (or cherry) tomatoes, halved lengthwise

1 (15 oz) can quartered artichoke hearts, rinsed and drained

6 kalamata olives, roughly chopped

1 Tbsp. chopped fresh parsley

2 tsp. lemon juice (optional)

Cooking instructions:

1. Preheat the oven to 275°F. Line a baking sheet with parchment paper or foil.

2. Place the fish fillets on the baking sheet. Rub the fillets on all sides with 3 tsp. olive oil and sprinkle with the pepper and salt.

3. Bake the fish for 20 to 25 minutes, or until the center is opaque.

4. While the fish is baking, heat the remaining 2 tsp. olive oil in a large saute pan over medium-high heat.

5. Add the tomatoes and cook until softened, 5 to 7 minutes.

6. Add the artichokes and olives and heat through, about 2 minutes. Stir in the parsley.

7. To serve, plate each fillet with half the tomato-artichoke mixture. Add a drizzle of lemon juice if desired.


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