Get It Middleburg & Emalahleni is currently not being published, but you can still get all the fabulous lifestyle info you’re used to at Get It National >

Get It Middleburg & Emalahleni is currently not being published, but you can still get all the fabulous lifestyle info you’re used to at Get It National >

Home Let's Eat All Things Food Baked Fish with Mushroom Caponata

Baked Fish with Mushroom Caponata


October is Breast Cancer Awareness Month and the annual Power of Pink campaign is helping Reach for Recovery raise funds for South African women who can’t afford reconstructive surgery after the trauma of breast cancer. With your generous support, they’ve helped over 6000 women in the past decade! Simply buy fresh mushrooms in the pink punnets from Pick n Pay to be part of the Power of Pink campaign.

We will be sharing some delicious mushroom recipes you can try out at home.

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Baked Fish with Mushroom Caponata

Serves 4-6


  • 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


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.

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