White fish is a great source of nutrients that support the health and function of the entire body. This includes omega-3 fatty acids that help lower cholesterol and support brain function, protein for healthy muscles, and vitamins B3 and B12 for a healthy immune system and cell metabolism. This white fish dish that serves up to eight brings in Mediterranean ingredients for loads of flavor without saturated fats for a meal you can feel great about!
Make it all in one skillet for an easy cleanup, and enjoy.
Mediterranean White Fish and Rice Skillet
| Yield |
|---|
| Serves 6 – 8 |
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 10 min | 20 min | 30 min |
Ingredients
- 2 tablespoons olive oil
- 1 medium red onion, thinly sliced
- 1 (14.5-ounce) can diced tomatoes, with juice
- 1/2 cup pitted olives (black or green), halved
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 cups low-sodium vegetable or chicken broth or water
- 1 cup uncooked brown rice
- 4 perch filets (or any white fish)
- 1 tablespoon chopped fresh parsley, or 1 teaspoon dried parsley, for garnish (optional)
Method
- Heat the olive oil in a large skillet over medium heat. Add the red onion and cook until tender, about 5 minutes.
- Add the tomatoes, olives, salt and pepper and stir to combine. Bring the mixture to a simmer for 5 minutes.
- Stir in broth and rice and bring mixture to a simmer. Cook until rice is almost tender, about 15-20 minutes.
- Nestle perch filets into skillet. Cover and cook until the fish is opaque and flakes easily, about 8-10 minutes. Garnish with parsley and serve.
- Recipe and photos: Dish Works
