Rating: 4 stars
1 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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

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; carbohydrates 7.6g; dietary fiber 1.9g; sugars 3.1g; fat 6.1g; saturated fat 0.9g; cholesterol 55.6mg; vitamin a iu 373.4IU; vitamin c 12.4mg; folate 26.9mcg; calcium 48.7mg; iron 0.8mg; magnesium 38.8mg; potassium 699.9mg; sodium 355.9mg; thiamin 0.5mg.

1/2 vegetable, 3 lean meat, 1 fat