One Dish Mediterranean White Fish

I was looking for a killer catchy way to start this post.  But I kept coming back to being tired—which is really how my Mediterranean White Fish was created. 

With tomatoes, artichokes & red peppers, Mediterranean White Fish is full of wholesome veggies. Along with healthy fish & tasty herbs, olives & capers.

Mediterranean White Fish

Last fall, with my youngest off to college, I decided to go back to school myself.  Just one class.  Well, I had so much fun that this semester, I am taking two.  Enter that tired stuff—and I love it! 

But I need to get more efficient.  Starting with dinner.  

With tomatoes, artichokes & red peppers, Mediterranean White Fish is full of wholesome veggies. Along with healthy fish & tasty herbs, olives & capers.

Mediterranean White Fish Closeup

One way to cook efficiently—without missing out on flavor or health is to find tasty one dish meals.  Get some protein and two veggies in a single recipe. With tomatoes, artichokes & red peppers, Mediterranean White Fish is full of wholesome veggies. Along with healthy fish & tasty herbs, olives & capers.

But I do have a caution here—this won’t last long if you drop your standards. 

I remember when one of my blogging friends did a newspaper feature on casseroles.  The story turned out great but after it was published she was done with casseroles for a while.  In her words, “I think there’s a reason they went out of style.”  With tomatoes, artichokes & red peppers, Mediterranean White Fish is full of wholesome veggies. Along with healthy fish & tasty herbs, olives & capers.

Yes, some of my mother’s old casseroles wouldn’t pass muster on flavor–or nutrition.  But this Mediterranean White Fish does!  With tomatoes, artichokes and red peppers, it is full of wholesome veggies, along with healthy fish and tasty herbs, olives and capers.  Rice completes the meal (and soaks up the tomato juice).

Yum—and time left for a walk! 

Red Squirrel

Red Squirrel (who’d rather have bird seed)

One Dish Mediterranean White Fish
Serves 4
With tomatoes, artichokes & red peppers, Mediterranean White Fish is full of wholesome veggies. Along with healthy fish & tasty herbs, olives & capers.
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
354 calories
60 g
33 g
6 g
17 g
3 g
426 g
935 g
9 g
0 g
3 g
Nutrition Facts
Serving Size
426g
Servings
4
Amount Per Serving
Calories 354
Calories from Fat 55
% Daily Value *
Total Fat 6g
10%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 33mg
11%
Sodium 935mg
39%
Total Carbohydrates 60g
20%
Dietary Fiber 12g
48%
Sugars 9g
Protein 17g
Vitamin A
43%
Vitamin C
165%
Calcium
19%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 T olive oil
  2. ½ onion, chopped
  3. 2 garlic cloves, minced
  4. 1 quart of canned tomatoes
  5. 2 red peppers, diced
  6. ¼ chopped Kalamata olives
  7. 1 cup brown rice (see note re: quick-cooking rice)
  8. 2 t capers
  9. 1 t thyme
  10. 1 T oregano
  11. ½ t salt
  12. 2 t capers
  13. 1 15 oz can artichoke hearts
  14. 4-6 oz portions of cod or other white fish
  15. 2 ounces crumbled feta cheese
  16. Herbs for garnish (optional)
Instructions
  1. In a braiser (or other stove top/oven-save dish), sauté onion and garlic in olive oil until just tender.
  2. Stir in tomatoes, peppers, olives, capers rice and herbs.
  3. Cover then bake at 350 until rice is almost cooked, about 20-30 minutes. If liquid is reducing too much, add some additional water.
  4. Top rice and veggies with fish and artichoke hearts, re-cover and bake until fish is cooked through (about 10 minutes).
  5. Remove from oven and sprinkle with crumbled feta cheese. Garnish with fresh herbs if desired.
Notes
  1. Regular rice will take 20-30 minutes for the initial cooking, quick rice may be much quicker—consult package directions
beta
calories
354
fat
6g
protein
17g
carbs
60g
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Art of Natural Living http://artofnaturalliving.com/
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