Nutrition info - Recipes

Mediterranean Fish

You'll be happy to "sea" food when you try this easy, elegant fish dish. Use tilapia or even fresh-caught lake fish for tender, flavorful fillets.

Mediterranean Fish


For 3 people

  • 6 tilapia fillets (or other white fish)
  • 2 cup(s) white rice, cooked
  • 2 tablespoon(s) olive oil
  • 1 small onion, chopped
  • 2 small Roma tomatoes, chopped
  • 3/4 cup(s) parsley, fresh, chopped
  • 1 teaspoon(s) oregano
  • 1 teaspoon(s) cayenne pepper
  • 2 cloves garlic, minced
  • 3 bay leaves
  • 3/4 cup(s) riesling or other sweet wine
  • 1/2 cup(s) fat-free half and half
  • 1 dash(es) salt, to taste
  • 1 dash(es) pepper, to taste
  • 1 dash(es) lemon juice, to taste


Heat olive oil in a skillet until hot. Reduce heat to medium; add onions and a dash of salt and pepper. Cook onions until golden brown. Add tomatoes, parsley, oregano and cayenne (seasonings may be adjusted to taste) and cook for 4 or 5 minutes. Place fish in a single layer on top of the mixture. Season with salt and pepper. Add garlic, bay leaves and wine. Cover and simmer until liquid is evaporated (about 10-15 minutes). Uncover. Turn over fish and cook for another 5 minutes or until fish flakes with a fork. Add cream and a dash of lemon juice and stir. Serve over rice.

Nutrition facts

  • Kcal: 522.86 kcal
  • Fibers (g): 3.08g
  • Sodium (mg): 250.28mg
  • Carbs: 39.97g
  • Fat: 15.34g
  • Saturated fat (g): 3.68g
  • Proteins: 51.31g