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Roasted Fish Catalán

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

Your rating: None Average: 3.3 (11 votes)

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



READER'S COMMENT:
"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. "
Roasted Fish Catalán Recipe

Ingredients

  • 1 pound thick-cut, firm-fleshed fish fillets (Pacific halibut or mahi-mahi)
  • Salt & freshly ground pepper to taste
  • 2 teaspoons extra-virgin olive oil
  • 1 large onion, thinly sliced
  • 3 tablespoons dry white or red wine
  • 2 cloves garlic, finely chopped
  • 1 14-ounce can whole tomatoes, drained and coarsely chopped
  • 8 black olives, preferably Kalamata, pitted and coarsely chopped
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon freshly grated orange zest

Preparation

  1. Preheat oven to 450°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.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add onions and sauté 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.
  3. Bake until the fish is opaque in the center, about 15 minutes.

Nutrition

Per serving: 206 calories; 7 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 25 g protein; 2 g fiber; 360 mg sodium; 714 mg potassium.

Nutrition Bonus: Magnesium (27% daily value), Potassium (20% dv), Vitamin C (17% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 vegetable, 3 lean meat, 1 fat



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