Mediterranean Fish Fillets

7 Reviews
From: EatingWell Magazine March 1998

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.

Ingredients 2 servings

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  • 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

Preparation

  • Active

  • Ready In

  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.
  • 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 information

  • Per serving: 176 calories; 6 g fat(1 g sat); 1 g fiber; 5 g carbohydrates; 22 g protein; 22 mcg folate; 56 mg cholesterol; 2 g sugars; 0 g added sugars; 197 IU vitamin A; 6 mg vitamin C; 32 mg calcium; 1 mg iron; 306 mg sodium; 606 mg potassium
  • Carbohydrate Servings: 1/2

Reviews 7

May 02, 2013
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By: EatingWell User
Great and Healthy Dish I used mahi mahi, as directed, but substituted capers for olives. (I didn't have any on hand.) I also used a can of organic, fire roasted diced tomatoes. The recipe was easy and the fish had a light delicious taste. Pros: healthy, easy
January 03, 2012
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By: Maggie_eats
Tried it with vermouth This dish was delish & very satisfying. The orange zest adds a nice subtle note to the flavor. I added capers, as suggested, and I always use fire-roasted canned tomatoes. The substitution I made was to use vermouth in place of wine, and the result was excellent. BTW, used fresh cod as it was available and inexpensive. Pros: Only 5 PlusPoints (Weight Watchers)
January 20, 2011
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By: arvida224
Fast, easy and tasty. I put some quinoa or rice into the rice cooker and made the dish very quickly - was out of the kitchen in 15 minutes (and I'm disabled). A few minutes later, I returned to the kitchen and served myself. What could be better? I didn't have the wine or olives, so I substituted capers for the olives and skipped the wine. At the end, I sprinkled some fennel seeds on my portion. Pros: Easily adaptable to what is on hand Cons: None
July 17, 2010
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By: EatingWell User
This recipe works great on the BBQ. Lay the fish down on some foil, cover in the sauce mixture, turn over when half cooked and keep them covered. Absolutely the best BBQ fish you'll ever make, impressive taste for such a simple dish. This recipe is one of the best.
June 14, 2010
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By: EatingWell User
This is one of my favorite quick dinners these days. I add capers and roasted red peppers, and substitute the olives with generous portions of two types of olive tapenade from Trader Joe's. Usually end up skipping the orange zest when I don't have oranges around.
April 13, 2010
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By: EatingWell User
Sounds great! I think I will try this one.
January 06, 2010
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By: EatingWell User
This was a great recipe. I did make a few modifications just based on my preferences. I omitted the salt since there is already salt in the canned tomatoes. I also used more oregano and orange zest.