PUBLISHED 07/03/2003
Hands-on time: 25 minutes
Unattended time: None
You can use any type of fish for this recipe. The vegetable topping has assertive flavors, so I like to use bold-flavored fish such as red snapper, mahi mahi, tilapia, or tuna. This is a good recipe to use when experimenting with types of fish that may be unfamiliar to you.
- 1 tablespoon olive oil
- 1 red onion, finely chopped
- 4 cloves garlic, finely chopped
- 1 medium zucchini, finely chopped
- 1/2 cup finely chopped roasted red peppers
- 12 black or kalamata olives, pitted and finely chopped
- 3 tablespoons drained capers, finely chopped
- 1 tablespoon finely chopped fresh basil
- 1 teaspoon finely chopped fresh parsley
- Salt and ground black pepper
- 1 1/2 pounds fish fillets
- Lemon juice
Directions: Coat a large no-stick skillet with no-stick spray. Add the oil and warm over medium heat. Add the onions and garlic. Cook for 2 minutes. Stir in the zucchini and cook for 5 minutes. Add the red peppers, olives, capers, basil, parsley. Reduce the heat to medium-low. Cook, stirring frequently, for 5 minutes, or until the zucchini is soft and the mixture is well-blended. Season with the salt and black pepper.
Preheat the broiler. Coat a broiler pan with no-stick spray. Place the fish on the pan and sprinkle with the lemon juice. Broil 4" from the heat for 10 minutes per 1" thickness of fish, or until the fish flakes easily when tested with a fork (if using firm-fleshed fish, turn the fish over halfway through the cooking time).
Serve with the vegetable mixture spooned over the top.
Cooking Hint
--The vegetable mixture from this recipe makes a great spread for crackers, toasts, and bruschetta.
Makes 4 servings
Per serving
243 calories
7.8 g. total fat
1.2 g. saturated fat
36.4 g. protein
7 g. carbohydrates
1.8 g. dietary fiber
62 mg. cholesterol
372 mg. sodium
