Mediterranean Poached Fish
Fish fillets cooked in a tomato-wine sauce are the main attraction for a healthy 30-minute meal.
Ingredients
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1 tablespoon olive oil
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1 medium-size onion, chopped
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1/2 sweet red pepper, cored, seeded and chopped
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2 cloves garlic, chopped
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1 can (14-1/2 ounces) stewed tomatoes
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1/2 cup white wine or water
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1 tablespoon capers
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12 pitted kalamata olives, cut in half
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Zest and juice of 1 lemon
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1/2 teaspoon dried oregano
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1/4 teaspoon salt
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1/8 teaspoon black pepper
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4 fillets (5 to 6 ounces each), such as tilapia, flounder or catfish
Directions
1.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, red pepper and garlic. Cook about 6 minutes, until softened, stirring so garlic does not burn.
2.
Stir in tomatoes, wine, capers, olives, lemon zest and juice, oregano, salt and pepper. Bring to a boil. Add fish and cook, covered, over medium-low heat for about 8 to 10 minutes or until fish flakes easily. Gently turn fish halfway through cooking.
3.
Serve with plain couscous and green beans, if desired.
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