Mediterranean Fish
You'll be happy to "sea" food when you try this easy, elegant fish dish. Use tilapia or even fresh-caught lake fish for tender, flavorful fillets.
Course Fish and Seafood, Seafood
Cuisine Continental
Servings 3 servings
Calories 1568.57 kcal
- 6 tilapia fillets (or other white fish)
- 2 cup(s) white rice, cooked
- 2 tablespoon(s) olive oil
- 1 small onion, chopped
- 2 small Roma tomatoes, chopped
- 3/4 cup(s) parsley, fresh, chopped
- 1 teaspoon(s) oregano
- 1 teaspoon(s) cayenne pepper
- 2 cloves garlic, minced
- 3 bay leaves
- 3/4 cup(s) riesling or other sweet wine
- 1/2 cup(s) fat-free half and half
- 1 dash(es) salt, to taste
- 1 dash(es) pepper, to taste
- 1 dash(es) lemon juice, to taste
Heat olive oil in a skillet until hot.
Reduce heat to medium; add onions and a dash of salt and pepper.
Cook onions until golden brown.
Add tomatoes, parsley, oregano and cayenne (seasonings may be adjusted to taste) and cook for 4 or 5 minutes.
Place fish in a single layer on top of the mixture.
Season with salt and pepper.
Add garlic, bay leaves and wine.
Cover and simmer until liquid is evaporated (about 10-15 minutes).
Uncover.
Turn over fish and cook for another 5 minutes or until fish flakes with a fork.
Add cream and a dash of lemon juice and stir.
Serve over rice.
Calories: 1568.57kcalCarbohydrates: 119.9gProtein: 153.92gFat: 46.02gSaturated Fat: 11.05gCholesterol: 309.64mgSodium: 750.84mgFiber: 9.25gSugar: 19.68g
Keyword Cooking Lite, Healthy Bytes, Healthy Eating, Rice