Elevate your weeknight dinner with this incredible Baked Fish with Mushroom Caponata recipe!
This dish is a vibrant celebration of Mediterranean flavours, combining tender, flaky white fish with a rich and savoury caponata that’s bursting with earthy mushrooms, briny olives, and tangy capers. It’s surprisingly simple to make, yet impressive enough for any occasion.
Ingredients
- 2 onions, diced
- 2 green peppers, chopped
- 500g white button mushrooms, sliced
- 100g black kalamata olives, pitted & sliced in half
- 50g capers
- 3 tbsp tomato paste
- 2 tbsp water
- 1 tbsp balsamic vinegar
- 1 tsp dried oregano
- Salt & pepper
- Olive oil
- 700g white fish, filleted & deboned
- 1 tsp dried oregano
- 2 cloves garlic, finely minced
- 350g baby potatoes, to serve
- Fresh dill, for serving
Button mushrooms are low in calories and sodium, and are a good source of essential nutrients like selenium, potassium, and B vitamins. Furthermore, button mushrooms contain antioxidants and can contribute to immune system support and potentially reduce the risk of certain diseases.
Method
- Heat a drizzle of olive oil in a nonstick frying pan and sauté the onion until tender. Add the green pepper and mushrooms and simmer over medium-high heat for a few minutes until all the water is cooked out of the mushrooms.
- Add the tomato paste and oregano and cook for 2 minutes. Add the water and vinegar and simmer. Finally add the olives and capers and taste for seasoning. Simmer for a few minutes to blend flavours.
- Preheat oven to 220˚C, move rack to the top third of the oven and line a baking tray with baking paper.
- Brush the baking paper with olive oil and place the fish on top.
- Season the fish well with salt, pepper and oregano. Drizzle the top with olive oil and spread the garlic evenly over the fillets. Bake for 5-8 minutes depending on fillet sizes.
- Serve the baked fish topped with a generous amount of mushroom caponata, fresh dill and some steamed baby potatoes.
Image and recipe provided by the South African Mushroom Farmers’ Association
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
