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20 minute dinner recipes

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Mediterranean Fish Fillets

http://www.eatingwell.com/recipes/mediterranean_fish_fillets.html

From EatingWell:  March 1998, EatingWell Serves Two, The Essential EatingWell Cookbook (2004)

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.

2 servings | Active Time: 30 minutes | Total Time: 45 minutes

Ingredients

Preparation

  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.

Nutrition

Per serving : 222 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 36 mg Cholesterol; 6 g Carbohydrates; 25 g Protein; 1 g Fiber; 298 mg Sodium; 579 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 very lean meat, 1 fat

Tips & Notes