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One Dish Mediterranean White Fish
5 from 3 votes

One Dish Mediterranean White Fish

With tomatoes, artichokes & red peppers, Mediterranean White Fish is full of wholesome veggies. Along with healthy fish & tasty herbs, olives & capers.

Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 4
Calories: 354 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

  • 1 T olive oil
  • ½ onion chopped
  • 2 garlic minced, cloves
  • 1 quart canned tomatoes
  • 2 red bell pepper diced
  • ¼ kalamata olive chopped
  • 1 cup brown rice see note re: quick-cooking rice
  • 2 t capers
  • 1 t thyme
  • 1 T oregano
  • ½ t salt
  • 2 t capers
  • 1 15 oz artichoke hearts canned
  • 4-6 oz cod or other white fish, portions
  • 2 ounces feta cheese crumbled
  • herbs optional, for garnish

Instructions

    Cup of Yum
  1. In a braiser (or other stove top/oven-save dish), sauté onion and garlic in olive oil until just tender.
  2. Stir in tomatoes, peppers, olives, capers rice and herbs.
  3. Cover then bake at 350 until rice is almost cooked, about 20-30 minutes. If liquid is reducing too much, add some additional water.
  4. Top rice and veggies with fish and artichoke hearts, re-cover and bake until fish is cooked through (about 10 minutes).
  5. Remove from oven and sprinkle with crumbled feta cheese. Garnish with fresh herbs if desired.

Notes

  • Regular rice will take 20-30 minutes for the initial cooking, quick rice may be much quicker—consult package directions

Nutrition Information

Calories 354kcal (18%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 354

% Daily Value*

Calories 354kcal 18%

* Percent Daily Values are based on a 2,000 calorie diet.