Mediterranean fish fillets

Dietician's Tip

Fish and vegetables are key components of a healthy diet, such as the Mediterranean diet.

Ingredients

  • 2 large tomatoes, cored and sliced into 1/4-inch rounds
  • 1 small onion, chopped
  • 2 tablespoons capers, rinsed
  • 1 1/2 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1/4 cup reduced-fat feta cheese
  • 1 medium zucchini, trimmed and thinly sliced into rounds
  • 4 white fish fillets (4 ounces each)
  • 1/2 teaspoon salt-free lemon pepper seasoning blend

Directions

Set the best 4 tomato slices aside. Chop the remaining tomatoes into small cubes. Place the tomato cubes into a bowl and add the onion, capers, balsamic vinegar, olive oil and feta cheese. Stir to mix.

Place the oven rack in the upper position and heat broiler to high. Line two rimmed baking sheets with aluminum foil and spray with cooking spray. Place zucchini rounds in a single layer on one baking sheet and fish fillets on the other sheet. Spray the top sides with cooking spray.

Place the zucchini under the broiler for about 1 minute. Turn and season with half the lemon pepper. Broil for another minute and move the baking sheet to the bottom of the oven to keep warm.

Place the fish fillets under the broiler for about 3 minutes. Turn and continue broiling until the fillets spring back to light pressure, about 3 to 6 minutes. Cooking time will depend on the thickness of the fillets. Season with the remaining lemon pepper.

Place 1 slice of tomato on each of four plates. Arrange zucchini in an overlapping circle on top of the tomatoes. Place a fish fillet on the zucchini and top with the diced tomato mixture.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 236
Total carbohydrate: 9 g
Cholesterol: 71 mg
Dietary fiber: 2 g
Monounsaturated fat: 5 g
Protein: 24 g
Saturated fat: 2 g
Serving size: 1 fillet with vegetables
Sodium: 249 mg
Total fat: 12 g

DASH Eating Plan Servings

Fats and oils: 1
Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 3
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1 1/2
Vegetables: 1

Last Updated Apr 30, 2015


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use