Mediterranean Poached Fish
Ingredients
- 1 tablespoon olive oil ⓘ
- 1 medium onion, chopped ⓘ
- 1/2 sweet red pepper, cored, seeded and chopped ⓘ
- 2 garlic cloves, chopped ⓘ
- 1 (14 1/2 ounce) can stewed tomatoes ⓘ
- 1/2 cup white wine ⓘ
- 1 tablespoon capers ⓘ
- 12 kalamata olives or 12 black olives, pitted ⓘ
- 1 lemon, zest and juice ⓘ
- 1/2 teaspoon dried oregano ⓘ
- 1/4 teaspoon salt ⓘ
- 1/8 teaspoon black pepper ⓘ
- 4 fillets, white fish (5-6 oz., tillapia, flounder, catfish) ⓘ
Instructions
- Heat oil in a large non-stick skillet over medium-high heat. Add onion, red pepper, and garlic. Cook about 6 minutes, until softened, stirring so garlic does not burn.
- Stir in tomatos, wine, capers, olives, lemon zest and juice, oregano, salt and pepper.
- Bring to a boil. Add fish and cook, covered, over medium-low heat for about 8-10 minutes or until fish flakes easily. Gently turn fish halfway through cooking.
Nutrition & Diet Analysis (per serving)
650
kcal
32% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).