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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 235.0
  • Total Fat: 7.5 g
  • Cholesterol: 46.5 mg
  • Sodium: 300.1 mg
  • Total Carbs: 7.6 g
  • Dietary Fiber: 1.9 g
  • Protein: 31.4 g

View full nutritional breakdown of Mediterranean Fish Fillets calories by ingredient
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Mediterranean Fish Fillets

Submitted by: REBECKY44

Introduction

This is “pan-Mediterranean” in its flavors and employs a method of cooking fish by keeping it moist in a zesty sauce. You can also add capers, roasted peppers or sun-dried tomatoes to the sauce. This is “pan-Mediterranean” in its flavors and employs a method of cooking fish by keeping it moist in a zesty sauce. You can also add capers, roasted peppers or sun-dried tomatoes to the sauce.
Number of Servings: 2

Ingredients

    1 teaspoon extra-virgin olive oil
    1 small onion, thinly sliced
    2 tablespoons dry white wine
    1 clove garlic, finely chopped
    1 cup canned diced tomatoes, (see Tips for Two)
    4 Kalamata olives, pitted (see Tip) and chopped
    1/8 teaspoon dried oregano
    1/8 teaspoon freshly grated orange zest
    1/4 teaspoon salt, divided
    1/4 teaspoon freshly ground pepper, divided
    8 ounces thick-cut, firm-fleshed fish fillets, such as Pacific halibut or mahi-mahi

Directions

1.Preheat oven to 450°F.
2.Heat oil in a medium nonstick skillet over medium-high heat. Add onion and cook, stirring often, until lightly browned, 2 to 4 minutes. Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with 1/8 teaspoon salt and 1/8 teaspoon pepper.
3.Season fish with the remaining 1/8 teaspoon each salt and pepper. Arrange the fish in a single layer in a pie pan or baking dish. Spoon the tomato mixture over the fish. Bake, uncovered, until the fish is just cooked through, 10 to 20 minutes. Divide the fish into 2 portions and serve with sauce.

Tips & Notes
Tips for Two: Leftover canned diced tomatoes can be refrigerated for up to 1 week or frozen for up to 3 months. Add to soups and salsa; use to bulk up marinara sauce; add to an omelet with sliced green onions and shredded pepper Jack cheese.
Tip: To pit olives: Press down on olives with the side of a heavy knife to split them open and make removing the pits easier.
(www.eatingwell.com)

Number of Servings: 2

Recipe submitted by SparkPeople user REBECKY44.






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