Baked Bluefish with Tomato and Olive Tapenade
Baked Bluefish with Tomato and Olive Tapenade is a flavorful, Mediterranean-inspired dish featuring firm, meaty bluefish fillets topped with a savory tapenade made from tomatoes, olives, and herbs. The fish is baked until flaky, allowing the rich, briny tapenade to infuse it with flavor. This preparation is popular in coastal regions, particularly around the Mediterranean and parts of the United States where bluefish is a common catch.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, with a moderate amount of carbohydrates from the tomato and olive tapenade. It provides a good source of omega-3 fatty acids, vitamin D, and selenium, with a rough calorie ballpark of 350-450 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 35 g |
| Carbs | 8 g |
| Fat | 24 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Omega-3 Fatty Acids | 1.2 g |
| Selenium | 40 mcg |
| Vitamin D | 5 mcg |
| Potassium | 420 mg |
| Vitamin B12 | 3.5 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 8 mg |
| Vitamin E | 2 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Bluefish is a migratory species prized for its rich, oily flesh, which pairs exceptionally well with the bold, salty flavors of a tapenade. Nutritionally, the combination offers a heart-healthy profile, with the olives contributing monounsaturated fats and the fish providing essential omega-3s.
