Chef Karel Anne: Mediterranean in a Snap

It's the season of Fish on Fridays and you will soon be looking for some innovative, quick ways to solve the "What's for Dinner?" dilemma!
This dish is easily prepared in a few minutes, and if you prepare the brown rice ahead, just reheat and serve with the fish. It's a complete meal worthy of a Mediterranean diet!

Mediterranean in a Snap

Serving Size : 6

1 1/2 pounds tilapia
2 Tablespoons vegetable oil
1 cup onion -- cut in 1/4 inch dice
2 cloves garlic -- minced
4 large tomatoes -- seeded and diced
1 1/2 ounces raisins -- 1 single serving box
1/4 cup pine nuts -- toasted
6 kalamata olives -- pitted and chopped
1/4 cup oregano leaves -- fresh

1. Preheat oven to 350F.

2. Rinse fish and arrange in one layer in a large baking dish.
Cook fish in preheated oven for approximately 5 minutes. Remove from oven and discard collected juices.

3. Heat oil in a large skillet. Sauté onions and garlic until onions are translucent.
Add tomatoes, raisins, nuts and olives. Toss and sauté for 5 minutes more.

4. Cover fish with fresh oregano leaves. Pour hot tomato mixture gently over the fish
and return to the oven for another 6-10 minutes. Serve while hot.

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Per Serving : 246 Calories; 10g Fat (37.2% calories from fat); 26g Protein; 13g Carbohydrate; 2g Dietary Fiber; 42mg Cholesterol; 142mg Sodium.


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