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Mediterranean Fish
with tomatoes, peppers, and olives over quinoa

Active: 20 minTotal: 30 min
20130927 mediterranean fish 1.jpg?ixlib=rails 2.1

This Mediterranean-inspired sauce imparts flavor into any type of fish. Cooking the fish right in the vegetables ensures tender, flaky fish. Vegetarians will be making lentils with the same ingredients. Remember to soak your dried lentils the night before to reduce cooking time!

Ingredients

Servings:
4
Metric
Fish with Tomatoes, Peppers, and Olives:
  • White fish fillets (4 to 6 oz) - 4 ((Cod, halibut, tilapia, ono would all work. I used ono because that's what was in my freezer already))
  • Garlic - 3 cloves, minced
  • Onion - 1, chopped
  • Red peppers - 2, chopped
  • Kalamata olives - 4 oz, sliced ((olives soaked in water or fresh from the deli will be less salty))
  • Cooking oil - 1 Tbsp + 1 Tbsp
  • Butter - 1 Tbsp
  • Diced tomatoes (14 oz / 397 g can) - 1 can ((sub 4 fresh roma tomatoes chopped))
  • Sugar - 1/2 tsp
  • Extra virgin olive oil - 2 Tbsp
  • Lemons - 1/2, wedges
Quinoa (1 1/2 cups):
  • Quinoa - 1 1/2 cups, uncooked

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Prep

  1. Fish - Rinse and dry fish. Salt & pepper.
  2. Garlic / Onions / Red Peppers / Olives - Prep as directed. (Can be done up to 3 days ahead)
  3. Quinoa - Combine quinoa with water (or stock) using a 2:1 water to dried quinoa ratio. Add in a generous dash of salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)

Make

  1. Heat a non-stick skillet or saute pan over medium-high heat. Add 1 tbs. (15 ml) cooking oil with 1 tbs. (14.8ml) butter. Once melted and heated, add fish fillets, and then give your pan a shake. Let the fillets settle and get a golden sear, ~2 minutes, before flipping. Sear on the other side for ~2 minutes. Remove from pan and set aside.
  2. Add another tbs. of cooking oil to the pan and then the garlic. Once you can smell the garlic, add the onions with a dash of salt. Saute until softened, ~3 minutes.
  3. Next add in tomatoes, red peppers, and sugar with another dash of salt. Cook for another 5 minutes.
  4. Add in olives and nestle fish back into the sauce. Cook until fish is done, ~3 minutes per half inch of fish. Season vegetables to taste with salt, pepper, or a sweetener.
  5. Serve fish on top of vegetables. Drizzle fish fillets with extra-virgin olive oil and serve with lemon wedges and quinoa.
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Reviews

This meal has 13 reviews

Really delish. There is no measurement for how much stock to add on the Paleo version, so that would be helpful.

By: candice
Posted: Oct 17, 2013
Diet: Original

Great flavor and very easy to make. My toddler enjoyed it too!

By: Shirley
Posted: Oct 17, 2013
Diet: Original

I think the olives made the dish. We used tilapia and that worked great. Will definitely make this again.

By: Hillary
Posted: Oct 15, 2013
Diet: Original

This dish was a big hit in our household. I don't typically make fish with a tomato-based sauce like this so I wasn't sure what to expect, but now I'm eager to make it again. The fish was tender and flaky as advertised, and the sauce was very tasty.

By: Michelle
Posted: Oct 15, 2013
Diet: Original

I liked it a lot, but the family wasn't too keen. Wife said it had too many red peppers. I would probably use twice the olives next time. They added a lot of good flavor. I used haddock filets, but they fell apart during the browning process. I rolled with it and it ended up mixing it all together. I'm guessing the filets were too thin. The notes mentioned three minutes per half inch, and I was thinking that my filets were more like a quarter inch. In any case, I think overall it was good and would probably make it a lot better next time.

By: Michael
Posted: Oct 14, 2013
Diet: Original

I really like this and even I found it not hard to do. So, ok, I'm kitchen impaired.

By: Mary Ann
Posted: Oct 14, 2013
Diet: Original