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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 220.7
  • Total Fat: 5.8 g
  • Cholesterol: 40.0 mg
  • Sodium: 199.6 mg
  • Total Carbs: 15.6 g
  • Dietary Fiber: 1.7 g
  • Protein: 24.8 g

View full nutritional breakdown of Mediterranean Fish Fillets w/ Brown Rice calories by ingredient
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Mediterranean Fish Fillets w/ Brown Rice

Submitted by: NEWDAWNARISING

Introduction

Its a wonderfully light fish and goes great with the brown rice. Its a wonderfully light fish and goes great with the brown rice.
Number of Servings: 2

Ingredients

    1 teaspoon oil, olive, extra virgin
    1 small onion(s), thinly sliced
    2 tablespoon wine, dry white
    1 clove(s) garlic, finely chopped
    1 cup(s) tomatoes, diced
    4 olives, Kalamata, pitted, chopped
    1/8 teaspoon oregano, dried
    1/8 teaspoon orange peel (zest), grated, freshly grated
    1/4 teaspoon salt, divided-Optional
    1/4 teaspoon freshly ground pepper, divided
    8 ounce(s) fish, halibut fillets, or other firm-fleshed fish fillets, such as mahi-mahi, thick-cut
    .5 cup uncooked brown rice

Directions

Preheat oven to 450F.
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.

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 and side of Brown Rice.

TIP: 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.


Number of Servings: 2

Recipe submitted by SparkPeople user NEWDAWNARISING.





TAGS:  Fish |

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