Wednesday, October 21, 2015

White Fish Bruschetta

One of our favorite Italian restaurants, Mambo Italiano, makes an amazing white fish bruschetta, so I decided to try to recreate it at home last night. I have to admit, I think I succeeded! The flavor was great, and it was a pretty simple weeknight meal.  Anyone else try the fresh green beans out there lately?  They have been so good, and they paired nicely with this whitefish.

White Fish Bruschetta

(This is a photo of my husband's dinner. When he works late, I make him a pre-portioned plate that he can quickly heat up :)

Makes ~3 servings


12oz wild white fish, with skin
1/2 tsp salt, divided (optional)
1/2 tsp pepper, divided
1/2 tsp garlic powder
4 roma tomatoes, chopped
1/2 cups yellow onion, chopped
1/2 tsp dried basil
1 tsp balsamic vinegar
1 tsp olive oil


1. Preheat oven to 375 degrees.

2. Line baking sheet with foil and place fish on foil, skin side down. Season fish with 1/4 tsp salt (optional), 1/4 tsp pepper, and garlic powder. Bake for 15 minutes.

3. While fish is baking, combine tomatoes, onion, 1/4 tsp salt (optional), 1/4 tsp pepper, basil, balsamic vinegar, and olive oil in a small mixing bowl.  Spread mixture on top of fish and bake for an additional 5 minutes.

What are the nutritional benefits of this meal? White fish is low in fat and high in protein.  It is also a rich source of B vitamins and the minerals selenium and iodine. Tomatoes are an excellent source of lycopene and vitamin C. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese.

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