- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 505.4
- Total Fat: 13.2 g
- Cholesterol: 103.6 mg
- Sodium: 661.9 mg
- Total Carbs: 48.1 g
- Dietary Fiber: 4.1 g
- Protein: 45.0 g
Mediterranean Fish Fillets with Orzo SaladSubmitted by: FITNESSFOODIE
IntroductionSo easy and fast - only 20 minutes until dinner! So easy and fast - only 20 minutes until dinner!
4 mild fish fillets about 4 oz. each, skinned
3.5 oz. green olive tapenade
2 large ripe tomatoes, thinly sliced into 12 slices
1 cup cooked orzo
1 summer squash, grilled and chopped into cubes, about 1 cup
½ green pepper, chopped
3 scallions, chopped
2 Tbs. sun dried tomato in oil, minced plus 1 Tbs. of the oil
2 Tbs. minced parsley
Drizzle of extra virgin olive oil
Freshly ground salt and pepper
Pick up the freshest fish fillets at your local store and use them the same day whenever possible. Thin fillets work well in this dish and have a fast cooking time. Cook orzo in a combination of chicken broth and water. Orzo salad makes a great room temperature side dish, you can substitute zucchini, eggplant or any veggies you like. Grilling them gives a great smoky flavor. I used up leftovers from the previous day.
2. For the orzo – Cook orzo in a combination of chicken broth and water until al dente. In a large bowl, combine cubed squash, green pepper, scallions, parsley, sun dried tomato and oil. Add cooked orzo while still warm and mix thoroughly. Add salt and pepper if desired. Serve at room temperature.
3. To plate – Divide the orzo into 4 portions and put in the center of the plate. Place the fish fillet carefully on top, along with any cooking liquid. Garnish with a few whole parsley leaves.
Serving Size: 1 fillet and 1/2 cup orzo
Number of Servings: 4
Recipe submitted by SparkPeople user FITNESSFOODIE.