Mediterranean Fish Fillets w/ Brown Rice
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 220.7
- Total Fat: 5.8 g
- Cholesterol: 40.0 mg
- Sodium: 199.6 mg
- Total Carbs: 15.6 g
- Dietary Fiber: 1.7 g
- Protein: 24.8 g
View full nutritional breakdown of Mediterranean Fish Fillets w/ Brown Rice calories by ingredient
Submitted by: NEWDAWNARISING
Introduction
Its a wonderfully light fish and goes great with the brown rice. Its a wonderfully light fish and goes great with the brown rice.Number of Servings: 2
Ingredients
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1 teaspoon oil, olive, extra virgin
1 small onion(s), thinly sliced
2 tablespoon wine, dry white
1 clove(s) garlic, finely chopped
1 cup(s) tomatoes, diced
4 olives, Kalamata, pitted, chopped
1/8 teaspoon oregano, dried
1/8 teaspoon orange peel (zest), grated, freshly grated
1/4 teaspoon salt, divided-Optional
1/4 teaspoon freshly ground pepper, divided
8 ounce(s) fish, halibut fillets, or other firm-fleshed fish fillets, such as mahi-mahi, thick-cut
.5 cup uncooked brown rice
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 and side of Brown Rice.
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 NEWDAWNARISING.
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 and side of Brown Rice.
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 NEWDAWNARISING.
