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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (218g) Recipe makes 4 servings |
||
| Calories 241 | ||
| Calories from Fat 121 | (50%) | |
| Amount Per Serving | %DV | |
| Total Fat 13.5g | 20% | |
| Saturated Fat 1.9g | 9% | |
| Monounsaturated Fat 9.1g | ||
| Polyunsaturated Fat 1.8g | ||
| Trans Fat 0.0g | ||
| Cholesterol 76mg | 25% | |
| Sodium 474mg | 19% | |
| Potassium 429mg | 12% | |
| Total Carbohydrate 5.6g | 1% | |
| Dietary Fiber 1.2g | 4% | |
| Sugars 2.9g | ||
| Protein 21.7g | 43% | |
Ingredients
- 16 ounces firm white fish fillets, 3/4-1-inch thick
- 3 tablespoons olive oil, divided
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4-1/2 teaspoon onion powder (your preference)
- 1/4-1/2 teaspoon garlic powder (your preference)
- 1/2 teaspoon basil leaves, dried and crushed to intensify flavor
- 1/2 teaspoon thyme leaves, dried and crushed to intensify flavor
- 8 ounces stewed tomatoes, drained of most liquid
- 1/2 cup olive (Kalamata, Green, or Black Olives)
- 1/4 cup white wine
Directions
1
Preheat oven to 375 degrees.2
Place fish fillets in a oven safe baking dish.3
Drizzle 1-1/2 T Olive Oil over fish. Rub oil on both sides and Salt & Pepper.4
Sprinkle fish with Onion and Garlic Powders, Basil and Thyme herbs.5
Top with a 1-1/2 heaping T of Stewed Tomatoes per fillet6
Pit and slice Olives into halves or quarters and sprinkle on top of tomatoes(Kalamata is delicious in this recipe).7
Splash the tops of tomatoes & olives with White Wine and drizzle the remaining Olive Oil.8
Bake with a foil tent for 15 minutes or until fish is white and flakey.
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- Course > Main Dish
- Main Ingredient > Seafood > Fish
- Cuisine > European > Southern (Mediterranean)
- Preparation > Time to Make > < 30 mins
- Preparation > Simple
- Dietary > Low in... > Low Sat. Fat
- Dietary > Low in... > Low Calorie
- Dietary > Low in... > Reduced Carbs > Very Low Carbs
Featured Reviews for This Recipe
From: The Thorn of Hudson, FL
On Jun 17, 2007
OMG this was so good... I used Basa Filets and sliced black olives. Not being a serious wine drinker, I purchased the 4 little bottle set of white wine to keep in the frig for dishes that use wine in their cooking. That being said, it wasn't until I finished eating that I realized I had never put the wine in the fish! It was so good though as it was, the wine must make it spectacular - I can't wait to make this again. I plan on fixing this again and again and again... I could (and probably should) eat this every night!
From: Kasha
On Aug 27, 2006
Good, quick easy, healthy. I'll use this recipe again. I did exactly as indicated except used a whole standard can of chopped tomatoes, as suggested by the other reviewers and I used all the fish in the package, 600grs. The black olives were fantastic and just the touch it needed. Very nice recipe.
From: sugarpea
On Mar 13, 2006
Wow, I had some white fish that I thought was nasty the last time I made it; nothing wrong with the fish, just detested the flavor. What a turn around. This was marvelous. If you've got some fish that you're not crazy about, give this recipe a try. It works miracles. Did I mention how incredibly easy it is? And fast! Only change I made was to use the whole 15oz can of Italian style diced tomatoes.
From: frozen_rain
On Dec 6, 2008
A wonderful healthy recipe for white fish. We used basa fillets, green olives, and omitted the basil due to personal preference. We also did not do the oil step — still tasted fabulous. Thank you!
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