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Nutritional Info
  • 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

View full nutritional breakdown of Mediterranean Fish Fillets with Orzo Salad calories by ingredient
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Mediterranean Fish Fillets with Orzo Salad

Submitted by: FITNESSFOODIE

Introduction

So easy and fast - only 20 minutes until dinner! So easy and fast - only 20 minutes until dinner!
Number of Servings: 4

Ingredients

    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
    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
    Cooking spray

Tips

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.


Directions

1. For the fish line a baking pan with foil and coat with cooking spray. Lay the fish fillets on the pan, season with pepper only. Spread each fillet with a layer of olive tapenade. Then layer 3 tomato slices, salt, pepper and a drizzle of olive oil. Bake at 450 for 8 minutes.
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.






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