Ingredients for Mediterranean Poached Fish
- Olive Oil
- 1 medium onion, chopped
- Sweet Red Pepper
- Garlic Cloves
- Stewed Tomatoes
- White Wine
- 1 tablespoon capers
- Kalamata Olives
- Lemon
- Dried Oregano
- 1/2 teaspoon salt
- Black Pepper
- Fillets
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How to Make Mediterranean Poached Fish
- Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.
- Add 1 medium onion, chopped, 1 red bell pepper, chopped, and 2 cloves garlic, minced.
- Cook for 6-8 minutes, until softened, stirring frequently to prevent the garlic from burning.
- Stir in 1 (14.5 ounce) can of diced tomatoes, 1/2 cup dry white wine, 1 tablespoon capers, 1/4 cup Kalamata olives (pitted and halved), zest and juice of 1 lemon, 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
- Bring the mixture to a boil.
- Add 1 pound firm white fish fillets (such as cod, halibut, or tilapia). Cover the skillet and reduce heat to medium-low.
- Poach the fish for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork. Gently flip the fish halfway through cooking.
- Serve immediately, garnished with fresh herbs (optional).
Nutrition Information (Approximate per serving)
Sodium
23 g
Sugar
25g
Fat
3g
Carbs
4g
