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–+ servings

One Dish Mediterranean White Fish

With tomatoes, artichokes & red peppers, Mediterranean White Fish is full of wholesome veggies. Along with healthy fish & tasty herbs, olives & capers.
Author: Inger
Servings 4
Calories 354 kcal
5 from 1 vote
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients
  

  • 1 T olive oil
  • ½ onion chopped
  • 2 garlic cloves minced
  • 1 quart of canned tomatoes
  • 2 red peppers diced
  • ¼ chopped Kalamata olives
  • 1 cup brown rice see note re: quick-cooking rice
  • 2 t capers
  • 1 t thyme
  • 1 T oregano
  • ½ t salt
  • 2 t capers
  • 1 15 oz can artichoke hearts
  • 4-6 oz portions of cod or other white fish
  • 2 ounces crumbled feta cheese
  • 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

Regular rice will take 20-30 minutes for the initial cooking, quick rice may be much quicker—consult package directions

Nutrition

Calories: 354kcal
I am not a health professional and nutrition data is calculated programatically. Accuracy may vary with product selection, calculator accuracy, etc. Consult a professional for the best information.
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Course Main Dish
Cuisine Mediterranean