Saturday, December 11, 2010

Baked Fish with Olives

I love olives despite the sodium content. They're packed with healthy monounsatured fats, vitamin E, and flavor. If you prefer not to eat the olive coating, scrape it off after the fish is baked, but leave it on during baking so that the flavor can soak into the fish.

1 lb. fillets of firm, white fish (I use catfish)
1/4 c. white wine (or substitute vegetable broth)
1/2 c. roughly chopped olives (try a mix of black and green, but plain old pimento-stuffed green olives work fine)
1/4 c. minced red bell pepper
3 scallions, chopped
zest and juice of 1 fresh lemon
1 tablespoon chopped fresh oregano ( or 1 teaspoon dried)
1 tablespoon olive oil
salt & pepper to taste

Preheat the oven to 400F. Spray a 13x9" baking pan with cooking spray. Place the fish fillets in the pan in a single layer.

Combine the wine, olives, bell pepper, scallions, lemon zest & juice, oregano, olive oil, and salt & pepper in a small bowl. Cover the fish fillets with this mixture.

Put the baking pan in the oven and bake 20-25 minutes or until the fish is opaque and flakes easily with a fork.

4 servings

No comments: