Tomato-and-Feta Baked Fish
Cucumber-Chickpea Salad
Ingredients
- 1½ cups diced red onion
- 4 cloves garlic, minced
- 2 Tbsp olive oil
- ½ cup dry white wine
- 3 large tomatoes, chopped (about 4 cups)
- ½ tsp kosher salt
- ¼ tsp pepper
- 6 (5-oz) cod fillets
- 1 (4-oz) pkg crumbled garlic-herb feta cheese
- ¼ cup chopped fresh flat-leaf parsley
Instructions
- Preheat oven to 400°F. Sauté onions and garlic in hot oil in a large ovenproof skillet over medium heat 5 minutes or until tender.
- Add wine; cook 1 minute, scraping to loosen browned bits. Add tomatoes, salt, and pepper; cook 3 minutes. Nestle fish in tomato mixture; sprinkle with cheese.
- Bake 18 minutes or until fish flakes with a fork and mixture is bubbly. Sprinkle with parsley.
Side Dish Ingredients
- 2 (15.5-oz) cans no-salt-added chickpeas, drained and rinsed
- ½ cup chopped fresh flat-leaf parsley
- 1 small cucumber, chopped
- ⅓ cup pitted kalamata olives
- 3 Tbsp olive oil
- 1 Tbsp fresh lemon juice
- ½ tsp kosher salt
- ¼ tsp pepper
Side Dish Instructions
- Toss together all ingredients in a large bowl.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
250
|
204
|
454
|
| Fat (g) | 10 | 10 | 20 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 30 | 8 | 38 |
| Carb (g) | 9 | 26 | 35 |
| Fiber (g) | 2 | 6 | 8 |
| Sodium (mg) | 466 | 311 | 777 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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