The topping for Mediterranean Fish is flavored with sun-dried tomatoes.
Mediterranean Fish
Serves 4 (3 ounces fish and 2 tablespoons tomato mixture per serving). Recipe is from Love Your Heart by the American Heart Association, courtesy of Family Features.
Vegetable oil spray
4 dry-packed sun-dried tomato halves, finely chopped
2 tbls. water
8 Kalamata olives, finely chopped
2 tbls. diced pimento
2 tbls. finely snipped fresh parsley
1 tbl. chopped fresh basil leaves
1 tbl. olive oil
4 mild, thin fish fillets, such as snapper (about 4 ozs. each)
¼ tsp. paprika
1/8 tsp. cayenne pepper
1/8 tsp. salt
1. Preheat oven to 400-degrees. Line a baking sheet with aluminum foil and lightly spray with vegetable oil spray.
2. In a small microwavable bowl, stir together the tomatoes and water. Cover with plastic wrap. Microwave on 100 percent power for 30 seconds, or until the water is very hot. Let stand for 5 minutes or until the tomatoes are soft. Drain well.
3. Return the tomatoes to the bowl. Stir in the olives, pimento, parsley, basil and oil.
4. Rinse the fish and pat dry with pepper towels. Place the fish in a single layer on a baking sheet. Sprinkle with paprika, cayenne and salt.
5. Bake for 10 minutes or until the fish flakes easily when tested with a fork. Transfer the fish to a serving plate. Spoon the tomato mixture on top.
Nutritional analysis per serving: 152 calories; Dietary Exchange: 3 lean meat.
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