Mediterranean Poached Fish

Mediterranean poached fish is a flavorful way to cook a fresh fish fillet while also serving up a one-pot dinner! This is a quick recipe and can be doubled to serve more than 2 people!

Mediterranean Poached Fish via Britt's Blurbs #recipe #dinner #cleaneats

Not only is this dish super pretty with the contrast of the bright tomatoes, the deep olive hues and the fresh fish fillet but it’s one of the moist flavorful fish I have ever cooked. You know those “ahha!” moments… this was one of them. I mean I’ve never thought of poaching fish before. Eggs, yes those are “poach-able”, fish… can you do that? Yes darling, yes you can. And I did and think I will continue to cook my fish this way for quite some time.

After being inspired from a dish by Real Simple, I thought I’d give poaching a go Monday night for dinner.

Adding olives was such a brilliant idea. The salty flavor of the olives combines so well with the bitter sweet of the lemon juice. I can rarely enjoy olives when I’m with B since he HATES them. I mean hate is a strong word but I can’t even stop and look at the olive bar in Whole Foods without losing him because he completely avoids the entire area. So when I get the chance I enjoy olives as often as I can. I swear between my love for olives, grape leaves and mozzarella you would think I was born right out of the Mediterranean. Ugh I wish. Don’t even tease me.

I don’t really follow a certain “diet”. I’m not paleo, not a vegetarian, not a vegan, not a pescatarian… I pretty much eat whatever I feel that my body needs. If I had to say a certain “eating style” I align with, I would have to say the Mediterranean Diet. The Mediterranean Diet includes the basics of healthy eating, plenty of  fruits, vegetables, fish and whole grains, and limit unhealthy fats, while incorporating more heart-healthy foods such as olive oil, olives and a glass of red wine. Hey, what’s not to love about that?! The Mediterranean diet also uses fresh herbs and spices to replace salt when cooking and uses olive oil to replace cooking with butter. For the most part, I always choose these options when cooking. The diet recognizes the importance of being physically active and sharing meals with family and friends. I grew up with a lifestyle of always sitting down as a family to eat dinner so that’s something I cherish dearly now.

The Mediterranean “Diet” has been around FOREVER because no wonder.. it’s no silly gimick and not hard to “follow”. It’s about actually EATING and eating real food to nourish your body. It’s about bringing out the natural flavor of the dish using real ingredients.

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Mediterranean Poached Fish

Mediterranean poached fish is a flavorful way to cook a fresh fish fillet while also serving up a one-pot dinner! This is a quick recipe and can be doubled to serve more than 2 people!

  • Author: Britt's Blurbs
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes

Ingredients

  • 2 tbsp. EVOO
  • 1 chopped organic red bell pepper
  • 1/2 medium onion chopped
  • 1 garlic clove minced
  • 1 14.5 oz. can organic diced tomatoes
  • 1/4 cup chopped olives
  • Juice of 1 fresh lemon
  • 2 white fish fillets (cod, tilapia, catfish, etc.)
  • Dried oregano
  • Dried lemon thyme

Instructions

  1. Heat a tall-sided pan on the stove top at medium-high heat.
  2. Add 2 tbsp. EVOO.
  3. Add onion, garlic and red peppers.
  4. Season with a touch of black pepper, sea salt and Italian seasoning.
  5. Cook for 3-4 minutes.
  6. Add in canned tomatoes and chopped olives.
  7. Cook for 1-2 minutes.
  8. Season fish fillet with EVOO, black pepper, sea salt, dried oregano and dried thyme.
  9. Lay fillet over the top of the tomato mixture.
  10. Cover with lid and let it cook for 5-7 minutes or until fish is cooked through.

Nutrition

  • Serving Size: 2
  • Calories: 473
  • Sugar: 8
  • Sodium: 411
  • Fat: 27
  • Saturated Fat: 4
  • Unsaturated Fat: 21
  • Trans Fat: 0
  • Carbohydrates: 18
  • Protein: 40
  • Cholesterol: 119

I served this by scooping out the tomato/olive mixture and placing that on a plate then topping it with the fish fillet. Then I drizzled the leftover liquid over the fish for added flavor.

IMediterranean Poached Fish via Britt's Blurbs #recipe #dinner #cleaneats

Enjoy!!

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