Rating: 4.5 stars
5 Ratings
  • 5 star values: 2
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

Keep your pantry stocked with the sauce ingredients to make this dish anytime. Serve with orzo to soak up the sauce.

Lisa Zwirn
Recipe by Cooking Light July 2004

Gallery

Credit: Randy Mayor; Cindy Barr

Recipe Summary

Yield:
4 servings (serving size: 1 fillet, 3/4 cup tomato mixture, and 1 tablespoon chopped parsley)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat a nonstick grill pan over medium-high heat. Sprinkle fish with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork.

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  • While fish cooks, heat oil in a large nonstick skillet over medium heat. Add onion; cook 4 minutes or until tender, stirring frequently. Add garlic, oregano, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes, stirring frequently. Stir in olives and capers; cook 1 minute. Spoon tomato mixture over fish. Sprinkle with chopped parsley, if desired.

Nutrition Facts

238 calories; calories from fat 18%; fat 4.8g; saturated fat 0.8g; mono fat 2.5g; poly fat 0.8g; protein 35.5g; carbohydrates 12g; fiber 1.5g; cholesterol 63mg; iron 2.4mg; sodium 736mg; calcium 142mg.
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