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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 186.2
  • Total Fat: 5.4 g
  • Cholesterol: 80.0 mg
  • Sodium: 705.2 mg
  • Total Carbs: 11.6 g
  • Dietary Fiber: 3.5 g
  • Protein: 21.9 g

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

Submitted by: KRAVMAGAGIRL
Mediterranean Fish Fillets

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. [recipe taken from eatingwell.com] 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. [recipe taken from eatingwell.com]
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
    6 ounces thick-cut, firm-fleshed fish fillets, such as Pacific halibut or mahi-mahi

Directions

Preheat oven to 450°F.
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.

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.

Serves 2, 1 3oz fillet each

Number of Servings: 2

Recipe submitted by SparkPeople user PESCETARIAN.






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