Mediterranean Fish

This easy dish starts with a good piece of fish. Add cut vegetables and pour a dressing over all. Then the whole dish bakes in just 20 minutes. Top with flavoured bread crumbs, return to the oven to crisp and serve!
-- Serves
SKILL LEVEL 6 servings
1-1/2 pounds (750 g) fish fillets, such as Atlantic OR Pacific Halibut
1 medium onion, thinly sliced
2 large fresh tomatoes, sliced
6 ounces sliced fresh mushrooms
1/2 medium green bell pepper, sliced
1/4 cup snipped fresh parsley
1/2 cup dry white wine (regular OR nonalcoholic) OR low-sodium chicken broth
2 tablespoons fresh lemon juice
1 teaspoon fresh dillweed OR 1/4 teaspoon dried
Pepper to taste
1/2 cup plain dry bread crumbs
1 tablespoon Mazola® Corn, Canola OR Vegetable Oil
1/2 teaspoon dried basil

Preheat oven to 350°F (180°C).

Lightly spray a 13 X 9 X 2-inch (33 X 33 X 5 cm) baking dish with cooking spray.  Rinse fish; pat dry with paper towels.

Arrange onion slices in baking dish.  Top with fish.  In a medium bowl, combine tomatoes, mushrooms, bell pepper and parsley.  Spoon evenly over fish.

In a measuring cup, combine wine, lemon juice, dillweed and pepper.  Pour over fish. 

Bake fish, covered for 20 minutes.

In a small bowl, combine remaining ingredients.  Sprinkle over fish and vegetables.  Bake, uncovered, for 5 to 10 minutes, or until fish flakes easily when tested with a fork.

Recipe Tip:  For 1/2-inch (1 cm) thick fillets, such as sole or orange roughy, bake for 15 to 20 minutes, covered; then 5 minutes uncovered.

Nutritional Claims: Low in saturated fat, Trans fat free, Source of fibre, Excellent source of protein, Excellent source of potassium, Source of iron

Total Time
Bake Time 25 to 30 minutes
Nutrition Facts
Valeur nutritive

Per Serving / Par portion
262 g
Calories  200
Fat / Lipides  11 g
Saturated / saturés  4 g
Carbohydrate / Glucides  52 g
Fibre / Fibres  2 g
Sugars / Sucres  16 g
Cholesterol / Cholestérol  30 mg
Protein / Protéins  9 mg
Sodium  230 mg
Potassium   mg
Calcium   mg
Iron / Fer   mg

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