Vegetables flavor roasted fish

November 02, 1994|By Leslie Glover-Pendleton

From Mexico to Peru and from Italy to Morocco, many coastal countries offer some variation of a robust entree in which fish, being roasted at high heat, is kept moist under a covering of vegetables. The recipe below provides the basics, but you could also add capers, roasted peppers, sun-dried tomatoes or potatoes. The white bean puree is a rich, creamy complement to the fish.

This is the perfect recipe for last-minute entertaining. Stop on your way home from work to pick up a pound of fish; the remaining ingredients are sure to be in your pantry already.

Mediterranean Roasted Fish

Serves 4

2 teaspoons olive oil

1 large onion, thinly sliced

3 tablespoons dry white or red wine

2 cloves garlic, finely chopped

1 14-ounce can whole tomatoes, drained and coarsely chopped

8 imported black olives pitted and coarsely chopped

1/4 teaspoon dried oregano

1/4 teaspoon grated orange zest

salt and freshly ground black pepper

1 pound thick-cut, firm-fleshed fish fillets, such as cod, halibut, mahi-mahi or monkfish, trimmed of any membrane, cut into 4 portions

Heat oven to 450 degrees. In a large nonstick skillet, heat oil over medium-high heat. Add onions and saute until lightly browned, about 5 minutes. Add wine and garlic; simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper.

Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon the tomato mixture over the fish. Bake about 15 minutes, or until the fillets are opaque in the center.

Per serving: 166 calories; 5 g fat; 9 g carbohydrate; 116 mg sodium; 47 mg cholesterol.

Herbed White Bean Puree

Serves 4

3 large cloves garlic, peeled and cut in half

2 15-ounce cans white beans, drained and rinsed

2 tablespoons finely chopped fresh parsley

1 tablespoon olive oil, preferably extra-virgin

1 teaspoon finely chopped fresh sage or 1/2 teaspoon dried rubbed sage

salt and freshly ground black pepper

Fill a large saucepan with cold water, add garlic and bring to a boil over high heat. Add beans and return to a boil. Reserve 1/2 cup of the cooking liquid, then drain beans and garlic in a strainer or colander.

Transfer beans and garlic to a food processor. Add parsley, olive oil and sage. Puree, adding more of the reserved cooking liquid if necessary, to make a thick puree. Taste and season with salt and pepper.

Per serving: 291 calories; 4 g fat; 47 g carbohydrate; 13 mg sodium; 0 mg cholesterol.

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