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Mediterranean Fish Skillet Recipe
Mediterranean Fish Skillet Recipe photo by Taste of Home

Mediterranean Fish Skillet Recipe

Read Reviews (6)
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“This is a simple, healthy and filling meal with lots of flavor,” writes Sarah Christenson of Pensacola, Florida. “It's quick and only uses one pan! If you prefer, skip making the salsa and just toss in a can of Rotel tomatoes and green chilies with a splash of wine.”
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:2 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 2 servings

Ingredients

  • 1 large tomato, seeded and finely chopped
  • 1 small green pepper, finely chopped
  • 1 jalapeno pepper, seeded and minced
  • 3 tablespoons minced fresh basil
  • 3 tablespoons white wine or chicken broth
  • 1 shallot, sliced
  • 1 garlic clove, minced
  • 1/2 teaspoon chili powder, divided
  • 2 whitefish fillets (5 ounces each)
  • 1 tablespoon olive oil

Nutritional Facts

1 fillet with 3/4 cup vegetable mixture equals 319 calories, 16 g fat (2 g saturated fat), 87 mg cholesterol, 90 mg sodium, 11 g carbohydrate, 2 g fiber, 30 g protein.

Directions

  1. In a small bowl, combine the tomato, peppers, basil, wine, shallot, garlic and 1/4 teaspoon chili powder; set aside.
  2. Sprinkle fillets with remaining chili powder. In a large skillet, cook fillets in oil over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork, adding tomato mixture during the last 3 minutes of cooking. Yield: 2 servings.
Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Originally published as Mediterranean Fish Skillet in Cooking for 2 Summer 2009, p35

Nutritional Facts

1 fillet with 3/4 cup vegetable mixture equals 319 calories, 16 g fat (2 g saturated fat), 87 mg cholesterol, 90 mg sodium, 11 g carbohydrate, 2 g fiber, 30 g protein.

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

Reviews for Mediterranean Fish Skillet(6)

AVERAGE RATING
   (3)
RATING DISTRIBUTION
5 Star
 (3)
4 Star
 (0)
3 Star
 (0)
2 Star
 (0)
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MY REVIEW
Reviewed Mar. 14, 2011

I forgot to say, I used tilapia.

MY REVIEW
Reviewed Mar. 14, 2011

I made this recipe tonight, and altered it just a bit. I don't care for green peppers or jalepenos, so I used a red pepper instead. I also used Chipolte Chili powder instead of regular chili powder, because I love chipoltes.

The dish turned out FANTASTIC! I served it with pumpkin gnocchi and a bit of Vodka Pasta Sauce from World Market.

The combination of spicy with a bit of sweet was perfect.

This dish was super easy to make, and I received rave reviews from my family.

When I make it again, I will cut the chili powder by half.

If you're looking for a delicious fish recipe, this is IT!

Enjoy!

MY REVIEW
Reviewed Mar. 12, 2011

The combination of ingredients turns any fish with mild taste into a dish with superior flavor. I found the salsa was more than enough for 1-1/2 lbs of fish, since I needed 3 servings. I used Cod, and everyone loved it. Also it is a quick to fix skillet dish and I will make it again.

MY REVIEW
Reviewed Mar. 11, 2011

LOVED IT!!! I exchanged the Caddock fish for Swai fillet. I also changed corn flakes to banana flake cereal with walnuts. The fish was light and crispy, with a nice crunchy, sweet topping. Very flavorful, In Addition, I also made my own tartar sauce, that I found online on Taste of Home

MY REVIEW
Reviewed Mar. 11, 2011

Fish has Omega-3 fats. Ya know, the good kind. Chill.

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