This is “pan-Mediterranean” in its flavors and employs a method of cooking fish by keeping it moist in a zesty sauce. You can also add capers, roasted peppers or sun-dried tomatoes to the sauce. From eatingwell.com. extra-virgin olive oil, onion, dry white wine, garlic, canned diced tomatoes, Kalamata olives, dried oregano grated orange zest, salt, ground pepper, firm-fleshed fish fillets, such as Pacific halibut or mahi-mahi cvt

Ingredients

1	teaspoon extra-virgin olive oil
1	small onion, thinly sliced
2	tablespoons dry white wine
1	clove garlic, finely chopped
1	cup canned diced tomatoes, saving leftovers (82687)
20	g (4 pieces) Kalamata olives, pitted and chopped (102526)
1/8	teaspoon dried oregano
1/8	teaspoon orange rind, freshly grated
1/4	teaspoon salt, divided
1/4	teaspoon freshly ground pepper, divided
6	ounces Pacific halibut fillets (15037) or mahi mahi fillets, cooked per recipe or other thick-cut, firm-fleshed, net from 8 ounces fres

Directions

1. NUTRITION INFORMATION: Per serving: 222 calories; 7 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 9 g carbohydrate; 25 g protein; 2 g fiber; 766 mg sodium; 579 mg potassium.
   
   
2. Nutrition bonus: Selenium (60% daily value), Vitamin C (30% dv), Magnesium (25% dv), Potassium (17% dv).
   
   
3. Preheat oven to 450°F.
   
   
4. Heat oil in a medium nonstick skillet over medium-high heat. Add onion and cook, stirring often, until lightly browned, 2 to 4 minutes. Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with 1/8 teaspoon salt and 1/8 teaspoon pepper.
   
   
5. Season fish with the remaining 1/8 teaspoon each salt and pepper. Arrange the fish in a single layer in a pie pan or baking dish. Spoon the tomato mixture over the fish. Bake, uncovered, until the fish is just cooked through, 10 to 20 minutes. Divide the fish into 2 portions and serve with sauce.
   
   
6. TIPS: Leftover canned diced tomatoes can be refrigerated for up to 1 week or frozen for up to 3 months. Add to soups and salsa; use to bulk up marinara sauce; add to an omelet with sliced green onions and shredded pepper Jack cheese.
   
   
7. To pit olives: Press down on olives with the side of a heavy knife to split them open and make removing the pits easier.
   
   

Categories

Fish, Tomatoes, Main Dish, Mediterranean, Bake, Simmer, Gluten-Free, Sugar-Free

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in saturated fat High in magnesium High in niacin High in phosphorus Very high in selenium

Bad points High in sodium Contains alcohol