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.