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Recipe: Mediterranean fish fillets

Recipe: Mediterranean fish fillets

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

Fish and vegetables are key components of a healthy diet, such as the Mediterranean diet.


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.


Ingredients
  • 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

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy1 1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories236 
Carbohydrate9 g 
Cholesterol71 mg 
Fiber2 g 
Monounsaturatedfat5 g 
Potassium 
Protein24 g 
Saturatedfat2 g 
Servingsize1 fillet with vegetables 
Sodium249 mg 
TotalFat12 g 

2015-04-30

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