Strong Mediterranean flavors, like garlic, oregano and olives, work well with mild-flavored fish.

EatingWell Test Kitchen
Source: EatingWell Magazine, March 1998


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450 degrees F. Cut fish into 4 serving pieces and season with salt and pepper. Arrange in a single layer in a 10-inch pie plate or baking dish.

  • Heat oil in a large nonstick skillet over medium-high heat. Add onions and saute until lightly browned, about 5 minutes. Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper. Spoon mixture over the fish.

  • Bake until the fish is opaque in the center, about 15 minutes.

Nutrition Facts

184 calories; protein 22.3g 45% DV; carbohydrates 7.6g 3% DV; exchange other carbs 0.5; dietary fiber 1.9g 7% DV; sugars 3.1g; fat 6.1g 9% DV; saturated fat 0.9g 5% DV; cholesterol 55.6mg 19% DV; vitamin a iu 373.4IU 8% DV; vitamin c 12.4mg 21% DV; folate 26.9mcg 7% DV; calcium 48.7mg 5% DV; iron 0.8mg 5% DV; magnesium 38.8mg 14% DV; potassium 699.9mg 20% DV; sodium 355.9mg 14% DV; thiamin 0.5mg 49% DV.

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Rating: 4 stars
I loved this recipe! My only I loved this recipe! My only change was to substitute the canned tomatoes with 4 medium plum tomatoes which I cored seeded and drained. It reminded me of a dish I had in Spain only healthier! Thanks. Read More