Fish Fillets with Olives and Oregano

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
1%
Fish Fillets with Olives and Oregano
30 min.
4
147kcal

Suggestions


Indulge in a delightful culinary experience with our Fish Fillets with Olives and Oregano, a dish that perfectly balances flavor and health. This recipe is not only a feast for the senses but also caters to a variety of dietary preferences, making it an excellent choice for everyone at the table. Whether you're a vegetarian, vegan, or simply looking for a gluten-free option, this dish is designed to please.

Ready in just 30 minutes, it’s perfect for those busy weeknights or as an impressive starter for your next gathering. With only 147 calories per serving, you can enjoy a guilt-free meal that doesn’t compromise on taste. The combination of fresh lemon, brine-cured green olives, and aromatic oregano creates a vibrant flavor profile that elevates the humble fish fillet into a gourmet experience.

Imagine the sizzling sound of fish searing in a hot skillet, the aroma of olive oil mingling with the zest of lemon, and the rich, savory notes of wine and herbs wafting through your kitchen. This dish is not just a meal; it’s an invitation to savor the moment and enjoy the art of cooking. Perfect as an antipasti, starter, or even a light snack, Fish Fillets with Olives and Oregano is sure to become a favorite in your recipe repertoire. Dive into this culinary adventure and treat yourself and your loved ones to a dish that’s as nutritious as it is delicious!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup cooking wine dry white
  • slices optional: lemon very thin
  • teaspoons juice of lemon fresh
  • oz brine-cured olives such as picholine green pitted halved lengthwise
  • tablespoons olive oil extra-virgin
  • tablespoons oregano or dried fresh crumbled finely chopped
  • teaspoon salt 

Equipment

  • frying pan
  • oven
  • whisk
  • baking pan

Directions

  1. Put oven rack in upper third of oven and preheat oven to 450°F.
  2. Pat fish dry and sprinkle with salt and pepper.
  3. Heat 1 tablespoon oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sear fillets, skinned sides down, until browned well, 3 to 4 minutes.
  4. Transfer, seared sides up, to baking dish (reserve skillet), then top each fillet with a slice of lemon.
  5. Add wine to skillet and bring to a boil, scraping up any brown bits. Boil 30 seconds, then pour around fish. Scatter olives around fish and bake, uncovered, until fish is just cooked through, 8 to 12 minutes.
  6. Transfer fish to a platter, then whisk lemon juice, oregano, and remaining 2 tablespoons oil into cooking liquid in baking dish. Season sauce with salt and pepper and spoon over fish.

Nutrition Facts

Calories147kcal
Protein1.47%
Fat86.88%
Carbs11.65%

Properties

Glycemic Index
19.38
Glycemic Load
0.28
Inflammation Score
-9
Nutrition Score
3.9413043001424%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
1.56mg
Hesperetin
2.25mg
Naringenin
0.17mg
Apigenin
0.01mg
Luteolin
0.22mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:147.22kcal
7.36%
Fat:12.8g
19.7%
Saturated Fat:1.78g
11.13%
Carbohydrates:3.87g
1.29%
Net Carbohydrates:2.1g
0.77%
Sugar:0.67g
0.75%
Cholesterol:0mg
0%
Sodium:805.01mg
35%
Alcohol:3.09g
100%
Alcohol %:5.84%
100%
Protein:0.49g
0.97%
Vitamin K:22.39µg
21.32%
Vitamin E:2.52mg
16.81%
Manganese:0.18mg
8.98%
Fiber:1.76g
7.05%
Iron:1.19mg
6.61%
Calcium:52.91mg
5.29%
Vitamin C:4.25mg
5.15%
Magnesium:12.17mg
3.04%
Vitamin B6:0.05mg
2.6%
Potassium:71.59mg
2.05%
Vitamin A:100.53IU
2.01%
Copper:0.04mg
1.95%
Folate:7.69µg
1.92%
Vitamin B2:0.02mg
1.21%
Phosphorus:11.08mg
1.11%
Source:Epicurious