Mediterranean Fish Fillets

Provided by Eating Well

  • Saved by 27 people
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  • Prep:
  • Cook:
  • Ready in: 45 mins
  • Serves:

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

Cooking Instructions

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 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.

Nutritional Information per Serving

  calories 222  carbohydrates 6  fat 7  saturated fat 1  mono unsaturated fat 4  protein 25  cholesterol 36  fiber 1  potassium 579     

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Recipe Location

This recipe has been added to the following public cookbooks:
lucy's cookbook, Jan's Europe Cooking, Cherrydawn55, DAD'S GOUT COOKBOOK

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    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.