Mediterranean Fish Fillets Recipe

Name: Mediterranean Fish Fillets
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Olive oil spray; 6 mild white fish fillets (about 4 ounces each), rinsed and patted dry; Juice of 1 medium lemon; 1/8 teaspoon pepper; 2 large tomatoes, sliced 1/4 inch thick; 1/2 medium green bell pepper, finely chopped; 2 tablespoons capers packed in balsamic vinegar, drained; 1/4 cup plain dry bread crumbs (lowest sodium available); 1 tablespoon olive oil; 1 1/2 teaspoons dried basil, crumbled

Servings: persons

Olive oil spray
6 mild white fish fillets (about 4 ounces each), rinsed and patted dry
Juice of 1 medium lemon
1/8 teaspoon pepper
2 large tomatoes, sliced 1/4 inch thick
1/2 medium green bell pepper, finely chopped
2 tablespoons capers packed in balsamic vinegar, drained
1/4 cup plain dry bread crumbs (lowest sodium available)
1 tablespoon olive oil
1 1/2 teaspoons dried basil, crumbled

1
Preheat the oven to 350F.
2
Lightly spray a rimmed baking sheet with olive oil spray.
3
Place the fish in a single layer on the baking sheet.
4
Drizzle with the lemon juice.
5
Sprinkle with the pepper.
6
Top with the tomatoes, bell pepper, and capers.
7
In a small bowl, stir together the bread crumbs, oil, and basil.
8
Sprinkle over the fish.
9
Bake for 25 minutes, or until the fish flakes easily when tested with a fork.
10
Factors including taste preference, availability, freshness, price, and avoidance of what is being overharvested may affect your choice of mild white fish.
11
Many varieties, such as cod, grouper, haddock, mahimahi, sea bass, scrod, sole, and tilapia, are interchangeable, needing only minor adjustments in cooking time to account for differences in thickness.
12
(Per serving)
13
Calories: 136
14
Total fat: 3.5g
15
Saturated: 0.5g
16
Trans: 0.0g
17
Polyunsaturated: 0.5g
18
Monounsaturated: 2.0g
19
Cholesterol: 43mg
20
Sodium: 183mg
21
Carbohydrates: 7g
22
Fiber: 1g
23
Sugars: 2g
24
Protein: 19g
25
Calcium: 36mg
26
Potassium: 385mg
27
1/2 starch
28
3 very lean meat

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: Olive oil spray, 6 mild white fish fillets (about 4 ounces each), rinsed and patted dry, Juice of 1 medium lemon, 1/8 teaspoon pepper, and more.

Yes, Mediterranean Fish Fillets falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Mediterranean Fish Fillets

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