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
Mediterranean Fish Fillets
Submitted by: KRAVMAGAGIRL
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
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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.
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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Incredible!
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