Mediterranean Roasted Fish
Recipe Type: Main
Author: Healthy Recipes
Prep time: 5 mins
Cook time: 45 mins
Total time: 50 mins
Serves: 4
Delicious Mediterranean Roasted Fish
Ingredients
  • 2 tsp. olive oil
  • 1 large red onion, thinly sliced
  • 3 Tbsp. dry white or red wine
  • 2 cloves garlic, finely chopped
  • 1 cherry tomatoes
  • 1 fennel
  • 2 courgettes
  • 8 imported black olives, such as Kalamata, pitted and coarsely chopped
  • 1/4 tsp. dried oregano
  • 1/4 tsp. grated orange zest
  • salt & freshly ground black pepper to taste
  • 1 lb. thick-cut, firm-fleshed fish fillets, such as cod, halibut,
  • mahi-mahi or monkfish, trimmed of any membrane, cut into 4 portions
Instructions
  1. Preheat oven to 450 degrees. In a large nonstick skillet, heat oil over medium-high heat.
  2. Add onions and saute until lightly browned, about 5 minutes.
  3. Add wine and garlic and simmer for 30 seconds.
  4. Add the courgettes, fennel and tomatoes along with the olives, oregano and orange zest. Season with salt and pepper.
  5. Arrange fish in a single layer in a shallow baking dish and season with salt and pepper.
  6. Bake for about 15 minutes, or until the fish fillets are opaque in the center.
Serving size: 1 Calories: 166 Fat: 9 Protein: 21 Cholestrol: 47

 

Facebook Comments