Mediterranean Fish Fillets
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
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.
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.
Member Ratings For This Recipe
-
KOKOFOREVER
-
CD12468055
-
PAT262
-
SILENTPAWZ
-
CAT40LYN
-
ZRIE014
-
MUGABI123
-
KATHYJO56
-
NASFKAB
-
CD6913562
-
POLLGSMOM
-
MISSROCKABILLY
-
DAISY443
-
CD4419646
-
ALI1331
-
BEFFY7
-
KELLY_NZ
-
AKELAZ
-
HWNHMMBRD