Functional Performance Fitness
  • Home
  • CrossFIt
    • Personal Training >
      • Partner Training
    • CrossFIt Group Training
    • CrossFit Team Training
    • CrossFit Teens Membership
    • CrossFit Schedule
  • Gym Memberships
    • Group Classes
  • Nutrition
    • Nutrition & Recipe Blog
  • BODYWORK
    • Registered Massage Therapy
  • Testimonials
  • OUR STORY
    • Our Team >
      • Join Our Team >
        • CF_Coach
        • Front Desk Associate
        • Personal Trainer/Group Instructor
        • RMT Registered Massage Therapist
      • Newsletter
    • Our Mission
    • Contact Us
    • Our Facility
    • Community
  • Blog

Baked Fish in Tomato & Mushroom Sauce

4/16/2023

0 Comments

 
This recipe makes a quick and healthy weeknight dinner. 
Serve with a side salad and some rice for a comforting, hearty meal!

If you’re not sure whether you like eating fish – but love all their health benefits – white fish may be just what you need! 

I’m talking about fish like cod, haddock, whiting, hake, pollock, etc.

They’re less “fishy” and milder than other fish which makes them a great place to start!

Each kind has its own nutritional makeup, but they’re all a nutrient-dense source of protein and micronutrients that contain very few calories. They’re also: 
  • Low in fat
  • High in protein, B vitamins
  • Packed with minerals like potassium, magnesium, and phosphorus 

Why eat fish? Research suggests it’s linked with a lower risk of depression, heart disease, and cognitive decline as we get older.

If you can’t buy fresh whitefish from a fishmonger, choose wild-caught, frozen-at-sea. 

Frozen at sea means they are frozen soon after being caught, which preserves them at their freshest point.
Picture
serves 2
  • 1 Tbsp olive oil
  • 1½ cups (105 g) shiitake mushrooms, chopped
  • 3 garlic cloves, minced
  • ¼ tsp sea salt
  • ¾ cup (180 g) crushed tomatoes
  • 1 tsp Italian seasoning
  • 2 5 oz (140 g) cod or haddock filets

Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper.

Heat the oil in a medium skillet over medium heat. Add the mushrooms and saute for 2-3 minutes before adding the garlic and salt. Cook, stirring constantly, for about 30 seconds, and then add the tomatoes. Continue to cook for 3-4 minutes, until the liquid reduces by about a third. Add the Italian seasoning and stir.

Place the fish filets on the baking sheet and spoon half of the mixture over each filet. Bake for 15-20 minutes, until the fish is cooked through – it should flake easily. Thicker filets will take longer to cook.

Remove from the oven and serve!

​Enjoy!


0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Categories

    All
    Fitness
    Health
    Nutrition
    Recipe

    Author Bio

    Natatia Gemmell. 
    No matter how busy life gets, eating well and exercising are always a part of my weekly schedule.

    I help men and women reduce health risks, reduce stress, feel stronger, and reduce inflammation with nutrition and exercise plans that work for their lifestyles. 

    I LOVE "clean" eating and functional fitness and share my passion for exercising and clean eating with my clients, friends and family, and I want to share with you too. 

    Enjoy the recipes in my recipe blog, and let me know how your next recipe turns out. 


    Need accountability to get started with a nutrition or exercise plan? Contact me for a free assessment.

Functional Performance Fitness

         
​              Settlers Ridge Centre 
           

275 Brockville St, Unit 14
Smiths Falls, ON
K7A 4Z6

Phone: (613) 205-1234
Email: [email protected]

Staffed Gym Hours
Monday - Friday: 8 am - 8 pm
Saturday: 8 am - 12 pm

24 Hour Gym
24 hour with
key fob access 

Privacy Policy
Terms of Use






About US
Team
Our Mission
Facility
Community Involvement
Events Sponsored
Testimonials
Blog

Apple FPF App
Android FPF App

Services
Gym Memberships

Personal Training
 Unlimited Fitness Classes

FPF CrossFit Gym
Inspirational
Newsletter
Copyright © 2023 Functional Performance Fitness
  • Home
  • CrossFIt
    • Personal Training >
      • Partner Training
    • CrossFIt Group Training
    • CrossFit Team Training
    • CrossFit Teens Membership
    • CrossFit Schedule
  • Gym Memberships
    • Group Classes
  • Nutrition
    • Nutrition & Recipe Blog
  • BODYWORK
    • Registered Massage Therapy
  • Testimonials
  • OUR STORY
    • Our Team >
      • Join Our Team >
        • CF_Coach
        • Front Desk Associate
        • Personal Trainer/Group Instructor
        • RMT Registered Massage Therapist
      • Newsletter
    • Our Mission
    • Contact Us
    • Our Facility
    • Community
  • Blog