Strong Mediterranean flavors, like garlic, oregano and olives, work well with mild-flavored fish. Source: EatingWell Magazine, March 1998

EatingWell Test Kitchen


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

183 calories; 6.1 g total fat; 0.9 g saturated fat; 56 mg cholesterol; 356 mg sodium. 700 mg potassium; 7.6 g carbohydrates; 1.9 g fiber; 3 g sugar; 22.3 g protein; 373 IU vitamin a iu; 12 mg vitamin c; 27 mcg folate; 49 mg calcium; 1 mg iron; 39 mg magnesium;

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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