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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 234.8
  • Total Fat: 7.5 g
  • Cholesterol: 106.7 mg
  • Sodium: 819.3 mg
  • Total Carbs: 13.2 g
  • Dietary Fiber: 2.8 g
  • Protein: 28.2 g

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

Submitted by: IAMKEEBLER
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.

Makes 2 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy
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.

Makes 2 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

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
    8 ounces thick-cut, firm-fleshed fish fillets, such as Pacific halibut or mahi-mahi


Directions

1. Preheat oven to 450°F.

2. 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.

3. 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: 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 IAMKEEBLER.






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Member Ratings For This Recipe



  • 2 of 2 people found this review helpful
    delicious recipe, highy recommend - 9/9/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was delicious! Very easy to make and really, really tasty! I'll definitely make this again. - 9/6/09

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  • Very Good
    1 of 1 people found this review helpful
    excellent recipe, very easy to make....the sauce can be used for many different dishes...it is so yummy! - 8/20/09

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  • ooo just like my grannie makes ;) haha im from Malta we actually make the sauce with capers and green bell peppers tastes delicious :) highly recomended yummy - 8/9/12

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  • My favorite part of this recipe is the saltiness that the Olives give. My favorite white fish for this recipe is cod. - 10/22/11

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  • Made for our anniversary dinner. Excellent! - 2/7/11

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  • SO and I both really liked this--the fish was so moist and flavorful! Used green olives and white wine vinegar, and a full can of diced tomatoes with 2 6-oz mahi mahi fillets. Delicious! We will definitely be making this again! - 8/12/10

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  • yummy! - 7/24/10

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  • Yumm! - 6/8/10

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  • Yummy. I had to make substitutions, vinegar for the wine and grape tomatoes for the diced tomatoes. The fish we used was tilapia. Thanks so much! - 2/24/10

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  • Just made this and its absolutely delicious. I would serve this to company. - 2/22/10

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  • Sounds delicious! - 12/18/09

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  • This is aabsolutely delicious - cooked it for guests completely unconnected with SP - so no interest in weight loss - and they found it delish and were amazed it was 'slimming' - 10/4/09

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  • Family really like this, and my mom dosen't usually eat fish. Used regular olives instead, but flavor was still good. - 9/17/09

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