Principles of the Mediterranean diet can be applied to every day meals as in this delicious, nutritious Mediterranean Style Baked Fish recipe.
4 teaspoons extra virgin olive oil
1 medium onion, thinly sliced
4 tablespoons white wine
2 garlic cloves, finely chopped
1/4 teaspoon dried oregano
1/2 teaspoon capers
8 Kalamata olives, pitted and chopped
1/4 teaspoon freshly grated lemon zest
1/4 teaspoon fresh lemon juice
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
16 ounces thick cut, firm fleshed fish fillets, such as halibut or cod
Preheat oven to 450 degrees, or heat up your grill.
Heat oil in a non-stick skillet over medium heat. Add the onion and cook until lightly browned. Add wine, lemon juice and garlic and simmer for 30 seconds. Stir in oregano, capers, olives, and lemon zest. Season with half of salt and pepper.
Season fish with the remaining salt and pepper. Arrange fish in a single layer in a baking dish or on a large sheet of aluminum foil for grilling.
Spoon the olive-caper mixture over the fish. Bake in the oven uncovered until fish is cooked through (10 to 20 minutes).
Note: If grilling, place foil on grill making a loosely sealed pouch and grill 15 to 20 minutes.
Recipe makes 4 servings.
Serving size: 1 serving
Calories: 167; Total Fat: 6g; Saturated Fat: 1g; Sodium: 145mg; Carbohydrates: 4g; Fiber: 1g; Protein: 20g
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