be_ixf;ym_202109 d_20; ct_50
Health Information Library Recipes Mediterranean fish fillets

Mediterranean fish fillets

Nutrition Facts

Serving Size 1 fillet with vegetables
Calories 236

Amount Per Serving
Monounsaturated fat 5 g
Saturated fat 2 g
Total fat 12 g
Sodium 249 mg
Cholesterol 71 mg
Dietary fiber 2 g
Protein 24 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

The Mediterranean diet emphasizes vegetables and fish. This recipe has both.

Ingredients

(Serves 4)
  • 2 large tomatoes, cored and sliced into 1/4-inch rounds
  • 1 small onion, chopped
  • 2 tablespoons capers, rinsed
  • 1 1/2 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1/4 cup reduced-fat feta cheese
  • 1 medium zucchini, trimmed and thinly sliced into rounds
  • 4 white fish fillets (4 ounces each)
  • 1/2 teaspoon salt-free lemon pepper seasoning blend

Directions

Set the best 4 tomato slices aside. Chop the remaining tomatoes into small cubes. Place the tomato cubes into a bowl and add the onion, capers, balsamic vinegar, olive oil and feta cheese. Stir to mix.

Place the oven rack in the upper position and heat broiler to high. Line two rimmed baking sheets with aluminum foil and spray with cooking spray. Place zucchini rounds in a single layer on one baking sheet and fish fillets on the other sheet. Spray the top sides with cooking spray.

Place the zucchini under the broiler for about 1 minute. Turn and season with half the lemon pepper. Broil for another minute and move the baking sheet to the bottom of the oven to keep warm.

Place the fish fillets under the broiler for about 3 minutes. Turn and continue broiling until the fillets spring back to light pressure, about 3 to 6 minutes. Cooking time will depend on the thickness of the fillets. Season with the remaining lemon pepper.

Place 1 slice of tomato on each of four plates. Arrange zucchini in an overlapping circle on top of the tomatoes. Place a fish fillet on the zucchini and top with the diced tomato mixture.

Last Updated: April 30th, 2015