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Mediterranean Fish Fillets

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

Your rating: None Average: 3.9 (42 votes)

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.


READER'S COMMENT:
"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....
Mediterranean Fish Fillets Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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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.

Tips & Notes

  • 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).

Carbohydrate Servings: 1/2

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


More From EatingWell

Recipe Categories

Season
Winter
Spring
Summer
Fall
Holiday
Valentine's Day
Style/Theme
Cooking for 2
Entertaining, casual
Type of Dish
Main dish, fish/seafood
Ease of Preparation
Easy
Ethnic/Regional
Mediterranean
Total Time
45 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Servings
2
Main Ingredient
Fish
Preparation/ Technique
Bake
Roast
Saute
Meal/Course
Dinner

Publication
EatingWell Serves Two
The Essential EatingWell Cookbook (2004)
March 1998
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