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Mediterranean Fish Fillets Recipe

Looking for an easy Mediterranean Fish Fillets recipe? Learn how to make Mediterranean Fish Fillets using healthy ingredients.


Submitted by christinavt

Makes 2 servings



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. From eatingwell.com. extra-virgin olive oil, onion, dry white wine, garlic, canned diced tomatoes, Kalamata olives, dried oregano grated orange zest, salt, ground pepper, firm-fleshed fish fillets, such as Pacific halibut or mahi-mahi cvt

Recipe Ingredients for Mediterranean Fish Fillets

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, saving leftovers (82687)
20 g (4 pieces) Kalamata olives, pitted and chopped (102526)
1/8 teaspoon dried oregano
1/8 teaspoon orange rind, freshly grated
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, divided
6 ounces Pacific halibut fillets (15037) or mahi mahi fillets, cooked per recipe or other thick-cut, firm-fleshed, net from 8 ounces fres

Recipe Directions for Mediterranean Fish Fillets

  1. NUTRITION INFORMATION: Per serving: 222 calories; 7 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 9 g carbohydrate; 25 g protein; 2 g fiber; 766 mg sodium; 579 mg potassium.

  2. Nutrition bonus: Selenium (60% daily value), Vitamin C (30% dv), Magnesium (25% dv), Potassium (17% dv).

  3. Preheat oven to 450F.

  4. 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.

  5. 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.

  6. TIPS: 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.

  7. To pit olives: Press down on olives with the side of a heavy knife to split them open and make removing the pits easier.

Categories

Fish, Tomatoes, Main Dish, Mediterranean, Bake, Simmer, Gluten-Free, Sugar-Free

Nutrition Facts
Serving Size 275.8g
Amount Per Serving
Calories
210
Calories from Fat
58
% Daily Value*
Total Fat
6.4g
10%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
35mg
12%
Sodium
762mg
32%
Potassium
564mg
16%
Total Carbohydrates
11.4g
4%
Dietary Fiber
2.6g
10%
Sugars
5.7g
Protein
24.1g
Vitamin A 13% Vitamin C 20%
Calcium 9% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in saturated fat
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  •   Bad points
  • High in sodium
  • Contains alcohol
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