Mediterranean Fish
Brown Rice and Roasted Asparagus
Beverage Recommendation
Fre Alcohol-Removed Chardonnay
Ingredients
- 1½ lb cod fillets, patted dry (or use flounder)
- ½ tsp salt
- ½ tsp pepper
- 1½ Tbsp olive oil, divided
- 1 red bell pepper, diced
- 1 pint grape tomatoes, halved
- 24 pitted kalamata olives, coarsely chopped
- 2 cloves garlic, minced
- ¼ cup chopped fresh basil
Instructions
- Sprinkle fish with salt and pepper. Cook fish, in batches, in 1 Tbsp hot oil in a large nonstick skillet over medium-high heat 4 minutes per side or until fish flakes with a fork. Remove from skillet.
- Reduce heat to medium. Add ½ Tbsp oil and bell pepper to skillet; cook 2 minutes.
- Stir in tomatoes and olives; cook 3 to 4 minutes or until tomatoes begin to soften, stirring often. Stir in garlic and basil; cook 15 seconds. Top fish with tomato mixture.
Side Dish Ingredients
- 2 lb asparagus, trimmed
- 2 Tbsp olive oil
- ½ tsp salt
- ½ tsp pepper
- 2 (3.5-oz) pouches boil-in-bag brown rice
Side Dish Instructions
- Preheat oven to 450°F. Toss together asparagus, oil, salt, and pepper on a rimmed baking sheet; spread in a single layer.
- Roast 8 to 10 minutes or until asparagus is tender and lightly browned.
- Meanwhile, cook rice according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
171
|
173
|
344
|
| Fat (g) | 8 | 6 | 14 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 19 | 5 | 24 |
| Carb (g) | 7 | 28 | 35 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 506 | 196 | 702 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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