Mediterranean Fish Fillets
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.
From EatingWell: March 1998, EatingWell Serves Two, The Essential EatingWell Cookbook (2004)
Yield: 2 servings
Active Time: 30 minutes
Total Time: 45 minutes
- 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
- 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.
- 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.
Nutrition Per serving:
222 calories; 7 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 298 mg sodium; 579 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Vitamin C (30% dv), Magnesium (25% dv), Potassium (17% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 3 very lean meat, 1 fat