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. 

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.  

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. 

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.” 

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 sauce–you can even use pre-cooked brown rice in a pinch!

Yum—and time left for a walk! 

Red Squirrel (who’d rather have bird seed)

One Dish Mediterranean White Fish

2017-02-02 09:23:26

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.

Does this look wrong?

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 https://artofnaturalliving.com/

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