Wednesday, April 14th 2010, 12:15 pm
Servings: 4 (1 filet and 1/2 cup of topping)
INGREDIENTS:
4 tsp olive oil
4 (5 oz) skinless white fish filets (such as Tilapia or Swordfish)
1 small onion, diced (about a cup)
1/2 cup dry white wine
1 cup canned no-salt added diced tomatoes, with their juices
1/2 cup pitted and chopped Kalamata olives
2 Tbsp capers, drained
1/4 tsp red pepper flakes (optional)
2-oz baby spinach leaves (about 2 lightly packed cups)
Salt and freshly ground pepper to taste
DIRECTIONS:
1. In a large nonstick skillet, heat 2 tsp of the oil over medium-high heat.
2. Add the fish and cook until opaque in the center, about 2 1/2 minutes per side (for 1/2 inch thick filet). Adjust your time based on the thickness of your filet.
3. Transfer the fish to a serving platter and tent with aluminum foil to keep warm.
4. Heat the remaining 2 tsp oil in the same skillet.
5. Add the onion and cook, stirring, for 2 minutes.
6. Add the wine and cook until reduced by half, about 2 minutes.
7. Add the tomatoes and let simmer for about 5 minutes.
8. Add the olives, capers and red pepper (if using), and cook for 1 minute more.
9. Stir in the spinach and cook until it is wilted, about 3 minutes.
10. Season with salt and pepper.
11. Spoon the topping over the fish and serve.
Nutrition Facts per One Serving:
Calories: 250, Total Fat: 9.5g, Saturated Fat: 1.5g, Cholesterol: 62mg, Sodium: 421.5 mg, Carbohydrate: 7.5 grams, Dietary Fiber: 2.5g, Protein: 29g
April 14th, 2010
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