One-Pan Mediterranean Roasted Fish Dinner

  • Prep Time 10 min
  • Total Time 40 min
  • Servings 4

Ingredients

Ingredients

1
tablespoons olive oil
1
can (14 oz) artichoke hearts, drained, or 14 oz frozen artichoke hearts
1
pint (2 cups) cherry tomatoes
1/2
cup halved pitted olives
1
green bell pepper, cut into strips
4
cloves garlic, crushed
1
tablespoon fennel seed
1 1/2
lb cod, cut into 4 to 6 portions
2
tablespoons drained capers
4 1/2
teaspoons grated orange peel (1 medium)
1/3
to 1/2 cup fresh orange juice (1 medium)
Salt and pepper to taste

Directions

Directions

  • 1 Heat oven to 450°F. Drizzle 15x10-inch pan with sides or large shallow roasting pan with 1 tablespoon olive oil.
  • 2 Arrange artichoke hearts, tomatoes, olives, bell pepper, garlic and fennel seed in pan. Arrange fish over vegetables. Top with capers, orange peel, orange juice, salt and pepper.
  • 3 Bake 30 minutes or until vegetables are tender and fish flakes easily with fork.
  • 4 If desired, serve with rice, pasta or potatoes, green salad and/or crusty bread.

Notes










Tips

Expert Tips

To add some healthy greens to this dish, toss a few handfuls of baby kale, spinach or arugula over the top of the fish and vegetables ting pan during the last 5 minutes of roasting and allow it to wilt. Toss the greens into the vegetables before serving.

Not a fan of cod? Try using salmon portions, or even raw shrimp or scallops.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
271.2
% Daily Value
Total Fat
6.7g
10%
Saturated Fat
1.0g
5%
Cholesterol
73.1mg
24%
Sodium
983.6mg
41%
Total Carbohydrate
19.6g
6%
Dietary Fiber
7.8g
31%
Sugars
5.2g
Protein
35.1g
% Daily Value*:
Vitamin C
69.30%
69%
Calcium
12.30%
12%
Iron
17.30%
17%
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.