Recipes

Nutritionally sound, tried and tested by yours truly.

Baked Fish Steak with Capers (Pesce Arrogosto con Capperi)

 

Ingredients

 

  • 4 fish steaks, such as tuna (about 4 ounces each)
  • 1 tablespoon extra-virgin olive oil
  • 4 slices lemon
  • 1/4 cup capers, rinsed and drained
  • 1 tablespoon chopped parsley
  • Vinegar, balsamic vinegar or lemon juice
  • 1/8 teaspoon salt
  • Black pepper to taste
  •  

 

Preparation


-Preheat oven to 400 degrees or start a fire in the grill.
-Rinse fish steaks and pat dry with paper towels.
-Lay each fish steak on a square of baking parchment if baking or foil if grilling.

-Drizzle with olive oil. Season each piece with a slice of lemon, 1 tablespoon capers, parsley, a dash of vinegar, a pinch of salt, and pepper.
-Fold the bottom and top of each parchement sheet toward the center. Then fold in the sides until the fish is completely enclosed.

-Place on a baking sheet and bake for 15 minutes, or until the packets puff up from the trapped steam or fish flakes easily with a fork. Or grill foil packets about 4 inches from heat over gray, ash-coated coals for about 10 minutes per side.


COOK'S TIP:
If your parchment or foil won't enclose the fish properly, lay a second square on top of the ingredients. To make each package, roll up each of the four sides of the two sheets of parchment or foil.



Serves 4 (1 fish steak per serving)


Nutritional Information

Calories per serving:

180

Fat per serving:

9g

Protein per serving:

22g

Carbohydrate per serving:

1g

Cholesterol per serving:

67mg

Sodium

156g

Saturated Fat

2g

Polyunsaturated

2g

Monosaturated

4g