We all know the benefits of a Mediterranean diet. This one-tray fish bake provides all the flavors and health benefits of an Italian plate, with the added benefit of added Omega-3 ALA, wholemeal and chia. With tomatoes, olives, capers and bread chunks what’s not to love? This recipe has a great hit of nutrients, including much needed Iron. Serve with a fresh rocket, parmesan and pear salad for the ultimate dish.
Serves: 6
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
- 3 thick slices Bakers Delight Chia Omega-3 Wholemeal Loaf, cut into large chunks
- 100ml extra-virgin olive oil, plus extra for serving
- 400g canned cherry tomatoes
- 90g (½ cup) black olives, pitted
- 2 tbsp capers
- 125ml (½ cup) dry white wine (or verjuice for a non-alcoholic option)
- 3-4 sprigs of parsley, plus extra parsley leaves to serve
- Sea salt flakes, to taste
- 4 skinless white fish fillets, about 150g-180g each (like ling or hapuka)
- Red pepper flakes
Method
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Preheat the oven to 180°C
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Bake Chia Omega-3 Wholemeal Loaf chunks for 25 minutes until golden and crispy
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Drizzle half the oil into a baking dish and pour in the cherry tomatoes and their juices, olives, capers, wine and parsley sprigs. Season with a little salt and stir to combine
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Place the fish on top, drizzle with the remaining oil and season with a little salt and pepper. Bake for 15-18 minutes or until the fish is just cooked through. The cooking time will depend on the size of your fillets, so keep an eye on it
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Take the tray out of the oven, scatter with remaining parsley leaves, season with a little extra pepper and drizzle with a little extra-virgin olive oil. Top with crispy baked Chia Omega-3 Wholemeal Loaf chunks. Serve warm
Recipe courtesy of the team at Bakers Delight, for more recipes using their nutrient rich breads, visit their website.