Fish

Mediterranean Fish Fillets with Orzo Salad is for Dinner.

Mediterranean Fish Fillets with Orzo Salad takes 10 minutes to prepare.

Mediterranean Fish Fillets with Orzo Salad takes 20 minutes to cook.

Mediterranean Fish Fillets with Orzo Salad makes 4 servings.

The ingredients for Mediterranean Fish Fillets with Orzo Salad are:

4 mild fish fillets about 4 oz. each, skinned
3.5 oz. green olive tapenade
2 large ripe tomatoes, thinly sliced into 12 slices
1 cup cooked orzo
1 summer squash, grilled and chopped into cubes, about 1 cup
? green pepper, chopped
3 scallions, chopped
2 Tbs. sun dried tomato in oil, minced plus 1 Tbs. of the oil
2 Tbs. minced parsley
Drizzle of extra virgin olive oil
Freshly ground salt and pepper
Cooking spray

Here is how you make Mediterranean Fish Fillets with Orzo Salad:

1. For the fish ? line a baking pan with foil and coat with cooking spray. Lay the fish fillets on the pan, season with pepper only. Spread each fillet with a layer of olive tapenade. Then layer 3 tomato slices, salt, pepper and a drizzle of olive oil. Bake at 450? for 8 minutes. 2. For the orzo ? Cook orzo in a combination of chicken broth and water until al dente. In a large bowl, combine cubed squash, green pepper, scallions, parsley, sun dried tomato and oil. Add cooked orzo while still warm and mix thoroughly. Add salt and pepper if desired. Serve at room temperature. 3. To plate ? Divide the orzo into 4 portions and put in the center of the plate. Place the fish fillet carefully on top, along with any cooking liquid. Garnish with a few whole parsley leaves. Serving Size: 1 fillet and 1/2 cup orzoNumber of Servings: 4Recipe submitted by SparkPeople user FITNESSFOODIE.

The nutritional information for Mediterranean Fish Fillets with Orzo Salad is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 505.4

• Total Fat: 13.2 g
• Cholesterol: 103.6 mg
• Sodium: 661.9 mg
• Total Carbs: 48.1 g
• Dietary Fiber: 4.1 g
• Protein: 45.0 g