Best 4 Baked Fish And Vegetables With Tangy Caper Sauce Recipes

Baked fish and vegetables with tangy caper sauce is a delectable and healthy dish that combines the flavors of tender, flaky fish, roasted vegetables, and a zesty caper sauce. Not only is it a delicious and satisfying meal, but it is also a great way to incorporate more seafood and vegetables into your diet. This recipe is a perfect choice for a weeknight dinner as it is quick and easy to prepare, requiring minimal effort and cooking time. With its combination of flavors and textures, this dish is sure to please even the most discerning palate.

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BAKED HALIBUT WITH TOMATO CAPER SAUCE

Baked Halibut With Tomato Caper Sauce image

This is a pungent tomato sauce that I learned to make in Provence. It goes well with any type of robust fish.

Provided by Martha Rose Shulman

Categories dinner, weekday, sauces and gravies, main course

Time 1h

Yield Serves 6

Number Of Ingredients 16

Ingredients

1 tablespoon extra virgin olive oil
1/2 medium onion, finely chopped
4 plump garlic cloves, minced or mashed in a mortar and pestle
1/4 cup capers, drained, rinsed and finely chopped or mashed with the garlic in a mortar and pestle
2 pounds tomatoes, peeled, seeded and finely chopped, or 1 28-ounce can diced tomatoes with juice
Salt, preferably kosher salt
freshly ground pepper to taste
Pinch of sugar
1 teaspoon chopped fresh thyme leaves
1 tablespoon slivered fresh basil leaves
1 recipe tomato-caper sauce, above
6 6-ounce halibut fillets (Choose Pacific halibut over Atlantic halibut. According to the Environmental Defense Fund and the Blue Ocean Institute, Pacific halibut fisheries have been properly managed, but they are overfished in the Atlantic.)
Salt, preferably kosher salt
freshly ground pepper
1 tablespoon extra-virgin olive oil
6 lemon slices

Steps:

Heat the olive oil in a large, heavy skillet over medium heat, and add the onion. Cook, stirring often, until tender, three to five minutes, and add the garlic and the capers. Cook, stirring, for three to five minutes, until the onion has softened thoroughly and the mixture is fragrant. Add the tomatoes, salt, pepper and a pinch of sugar. Stir in the thyme, bring to a simmer and cook, stirring often, for 15 to 20 minutes, until the sauce is thick and fragrant. Taste and adjust seasonings. Serve hot or cold.
Make the sauce as directed and keep warm.
Preheat the oven to 450 degrees. Oil a baking dish large enough for the fish to lie flat. Season the fish with salt and pepper, and arrange in the baking dish. Drizzle the olive oil over the fillets, and place a round of lemon on each one. Cover the dish tightly with foil, and place in the oven. Bake 15 minutes. Check the fish; if you can cut into it with a fork, it is done. If it doesn't yield, (halibut fillets tend to be thick can take time to cook), cover and return to the oven for five minutes. Remove from the oven, and check again. Remove the lemon slices from the fish.
Place a spoonful of sauce on each plate, and place a piece of fish partially on top. Spoon some of the liquid from the baking dish over the fish. If you wish, top the fish with another spoonful of sauce, garnish with basil leaves and serve.

Nutrition Facts : @context http, Calories 254, UnsaturatedFat 5 grams, Carbohydrate 15 grams, Fat 8 grams, Fiber 6 grams, Protein 34 grams, SaturatedFat 1 gram, Sodium 984 milligrams, Sugar 6 grams

BAKED TROUT WITH VEGETABLES AND CAPER SAUCE

Baked Trout with Vegetables and Caper Sauce image

The Baked Trout with Vegetables and Caper Sauce recipe out of our category Fish! EatSmarter has over 80,000 healthy & delicious recipes online. Try them out!

Provided by EAT SMARTER

Time 1h10m

Yield 4

Number Of Ingredients 18

Ingredients

4 whole trout (ready to cook, headless, about 350 grams)
salt
freshly ground peppers
200 grams parboiled potatoes
2 zucchini
2 yellow Bell pepper
200 grams Cherry tomatoes (on vine)
200 grams Broccoli
8 garlic cloves
2 untreated lemons
0.5 bunch Dill
0.5 bunch parsley
olive oil
1 shallot
3 Tbsps Caper (from a jar)
2 Tbsps freshly chopped parsley
2 Tbsps lemon juice
2 Tbsps White vinegar

Steps:

Preheat the oven to 200°C (approximately 400°F).
For the trout and vegetables: Rinse the trout, pat dry, and season with salt and pepper inside and out. Peel the potatoes and cut into bite-sized pieces. Rinse the vegetables. Cut the zucchini lengthwise into thin slices and remove the seeds. Cut the bell peppers into wedges. Press the garlic and mix with the vegetables. Divide vegetable mixture between 4 pieces of parchment paper and spread out. Season with salt and pepper. Rinse the lemons in hot water, pat dry and cut into thin slices. Rinse the herbs and shake dry. Put the lemon and herbs inside the fish. Place fish on top of the vegetables and drizzle with oil. Add the tomatoes, fold the parchment paper over the trout and seal.
Place packets on a baking sheet and cook for 25-30 minutes in preheated oven.
Meanwhile, for the sauce, peel and finely chop the shallot. Mix with the capers, chopped parsley, 8 tablespoons oil, lemon juice and vinegar. Season with salt and pepper.
Remove the trout from the oven, open the packets and serve with caper sauce.

BAKED FISH WITH TOMATOES, OLIVES AND CAPERS

Baked Fish with Tomatoes, Olives and Capers image

For this full-flavored weeknight dinner, fish fillets are baked with a quickly assembled tomato sauce flavored with olives, capers, garlic and oregano. Baking the fish in the sauce makes it difficult to overcook, and has the convenient benefit of being served with simply boiled potatoes.

Provided by Food Network Kitchen

Categories main-dish

Time 35m

Yield 4 servings

Number Of Ingredients 12

Ingredients

6 tablespoons extra-virgin olive oil
4 6-ounce snapper or black sea bass fillets, pin bones removed
Kosher salt and freshly ground pepper
1 small white onion, chopped
3 cloves garlic, minced
1 teaspoon dried oregano
2 bay leaves, preferably fresh
1 28-ounce can diced fire-roasted tomatoes with green chiles
1/2 cup pimiento-stuffed green olives, roughly chopped
2 tablespoons capers in brine, drained
1 pound baby Yukon Gold or red-skinned potatoes, quartered
Chopped fresh cilantro, for serving

Steps:

Preheat the oven to 425˚ F. Rub the bottom of a 9-by-13-inch baking dish with 1 tablespoon olive oil. Season the fish on both sides with salt and pepper; place skin-side down in the dish.
Heat 3 tablespoons olive oil in a large skillet over medium heat until shimmering. Add the onion and cook, stirring occasionally, until tender and lightly browned, about 5 minutes. Add the garlic and cook until softened, about 30 seconds. Add 1/2 teaspoon oregano and the bay leaves and stir to combine. Add the tomatoes, olives, capers and a pinch of salt and bring to a simmer. Cook, stirring occasionally, until just slightly thickened, about 3 minutes.
Pour the tomato mixture all over the fish. Bake until the fish is cooked through, 12 to 15 minutes.
Meanwhile, put the potatoes in a medium saucepan and cover with water by 1 inch; season with salt. Bring to a boil, reduce to a steady simmer and cook until very tender, 10 to 12 minutes. Drain and toss with the remaining 2 tablespoons olive oil and 1/2 teaspoon oregano; season with salt and pepper.
Divide the fish among plates. Spoon the tomato mixture over the top and sprinkle with chopped cilantro. Serve with the potatoes.

Nutrition Facts : Calories 510, Fat 25 grams, SaturatedFat 4 grams, Cholesterol 63 milligrams, Sodium 1345 milligrams, Carbohydrate 32 grams, Fiber 6 grams, Sugar 4 grams, Protein 39 grams

FISH WITH TOMATO CAPER SAUCE

Fish with Tomato Caper Sauce image

Make and share this Fish with Tomato Caper Sauce recipe from Food.com.

Provided by JustJanS

Categories Australian

Time 1h40m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

4 (800 g) firm boneless white fish fillets (we use Ling or Blue Eye Cod, but that might not make any sense outside Australia)
2 limes, juiced
1 large brown onion, peeled and chopped
2 cloves garlic, finely chopped
1 large green chili, finely chopped
1 (800 g) can peeled whole tomatoes
2 tablespoons parsley, finely chopped
1 tablespoon coriander, finely chopped
1 1/2 tablespoons capers, drained
salt and pepper

Steps:

Place the fish in a glass dish and sprinkle with the lime juice.
Cover and marinate for 1 hour.
Heat the oil in a large saucepan and cook the onion over a low heat for 10 minutes or until soft.
Add the garlic and chilli and increase the heat to medium and cook stirring, for 1 minute or until aromatic.
Add the tomatoes and simmer uncovered for 10-15 minutes over a medium heat until slightly thickened.
Stir in the fresh herbs and capers,and season with salt and pepper.
Drain the fish from the marinade.
Pour half the sauce into a large frying pan, and place the fillets on top of this.
Pour the remaining sauce over.
Cover and simmer over a low to medium heat for 6-7 minutes or until the fish is just cooked.
Serve at once.

Tips:

Choose the Right Fish: Select a firm-fleshed fish that can withstand baking, such as salmon, cod, or tilapia.
Fresh Vegetables: Use a variety of fresh vegetables to add color, texture, and nutrients to the dish. Vegetables like broccoli, carrots, potatoes, and bell peppers work well.
Preheat the Oven: Preheat the oven to the desired temperature before cooking the fish and vegetables to ensure even cooking.
Season Generously: Season the fish and vegetables with salt, pepper, and your favorite herbs and spices to enhance their flavor.
Use Quality Olive Oil: Opt for extra virgin olive oil for its superior taste and health benefits when roasting the vegetables.
Cover the Baking Dish: Cover the baking dish with foil during the initial baking stage to create a moist environment and prevent the fish from drying out.
Uncover for Browning: Uncover the baking dish towards the end of cooking to allow the fish and vegetables to brown and crisp up.
Make the Tangy Caper Sauce: Combine mayonnaise, capers, lemon juice, and fresh herbs to create a flavorful and tangy sauce that complements the fish and vegetables.

Conclusion:

With its combination of tender fish, roasted vegetables, and a zesty caper sauce, this baked fish and vegetables recipe offers a delicious and nutritious meal. By following the tips and instructions provided, you can create a flavorful and visually appealing dish that is perfect for a weeknight dinner or a special occasion. The tangy caper sauce adds a delightful burst of flavor to the fish and vegetables, making this dish a memorable culinary experience.