Mediterranean Baked Fish with Olives & Artichokes

Gluten Free
Health score
3%
Mediterranean Baked Fish with Olives & Artichokes
42 min.
42
26kcal

Suggestions

Ingredients

  • oz artichoke hearts drained
  • 14 oz canned tomatoes drained canned
  • lb filets frozen thawed (Do not separate fillets.)
  • 0.5 cup athenos feta cheese with lemon, garlic & oregano crumbled
  • 0.5 cup kalamata olives pitted
  •  optional: lemon cut into 4 wedges
  • Tbsp sun tomato vinaigrette dressing dried kraft
  • medium zucchini sliced

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 400F.
  2. Cut opened package of fish into four equal pieces; set aside.
  3. Heat dressing in large ovenproof skillet on medium-high heat.
  4. Add fish; cook 5 min. or until lightly browned on both sides, turning after 2-1/2 min.
  5. Combine zucchini, tomatoes, olives and artichokes. Spoon evenly around fish.
  6. Bake 15 min.; sprinkle with cheese.
  7. Bake an additional 8 to 12 min. or until fish flakes easily with fork.
  8. Serve with lemon wedges.

Nutrition Facts

Calories26kcal
Protein38.03%
Fat38.97%
Carbs23%

Properties

Glycemic Index
2.51
Glycemic Load
0.28
Inflammation Score
-1
Nutrition Score
2.0347826273545%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
0.72mg
Naringenin
0.01mg
Luteolin
0.06mg
Myricetin
0.01mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:25.63kcal
1.28%
Fat:1.15g
1.77%
Saturated Fat:0.37g
2.29%
Carbohydrates:1.52g
0.51%
Net Carbohydrates:1.06g
0.39%
Sugar:0.77g
0.86%
Cholesterol:6.23mg
2.08%
Sodium:79.49mg
3.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.52g
5.04%
Selenium:3.95µg
5.65%
Vitamin C:4.01mg
4.86%
Phosphorus:34.99mg
3.5%
Vitamin B6:0.07mg
3.3%
Potassium:102.04mg
2.92%
Vitamin B2:0.04mg
2.14%
Vitamin B12:0.13µg
2.14%
Vitamin B3:0.4mg
2.02%
Vitamin E:0.3mg
2.01%
Magnesium:7.75mg
1.94%
Manganese:0.04mg
1.84%
Fiber:0.46g
1.84%
Calcium:16.74mg
1.67%
Vitamin K:1.72µg
1.64%
Vitamin B1:0.02mg
1.57%
Copper:0.03mg
1.44%
Iron:0.23mg
1.3%
Folate:5.13µg
1.28%
Vitamin A:57.72IU
1.15%
Zinc:0.16mg
1.05%