04 January 2009

Recipe: Mediterranean Fish

Looking for a healthy recipe for your New Year's diet? Look no further! Here is a wonderful baked fish intensely flavorful with sweet sundried-tomatoes and fresh basil.

From: Love Your Heart by the American Heart Association.

Serves 4 - each portion is a 3 oz. fish plus 2 Tablespoons tomato mixture per serving.


Vegetable oil spray

4 dry-packed sun-dried tomato halves, finely chopped

2 Tablespoons water

8 kalamata olives, finely chopped

2 Tablespoons diced pimento

2 Tablespoons finely snipped fresh parsley

1 Tablespoon chopped fresh basil leaves

1 Tablespoon olive oil

4 mild, thin fish fillets, such as snapper/tilapia
(about 4 ozs. each)

1/4 teaspoon paprika

1/8 teaspoon cayenne pepper

1/8 teaspoon salt


Preheat oven to 400 degrees F. Line a baking sheet with aluminum foil and lightly spray with vegetable oil spray.

In a small microwavable bowl, stir together tomatoes and water. cover with plastic wrap. Microwave on 100% power for 30 seconds or until the water is very hot. Let stand for 5 minutes or until the tomatoes are soft. Drain well.

Return the tomatoes to the bowl. Stir in the olives, pimento, parsley, basil and oil.

Rinse fish and pat dry with paper towels. Put fish in single layer on baking sheet. Sprinkle with paprika, cayenne and salt.

Bake for 10 minutes or until fish flakes easily when tested with a fork. Spoon the tomato mixture on top to serve.

Nutritional analysis per serving: 152 calories
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