Friday, December 16, 2011

Fish Fillets Italiano: Healthy, Easy, Good

Pretty much everyone knows that the Omega-3 fatty acids found in fish are great for heart health.  Although cod isn't quite as high in O-3's as some other fishes (notably wild-caught salmon, trout, herring, albacore tuna, mackerel, and halibut... in about that order) it still offers some O-3's and is a great high-protein meat substitute for the heart healthy eater.

Plus... this recipe is delicious!  And easy!

This is another recipe I found on Allrecipes and actually, the only "alteration" I made to it is to serve it with whole wheat couscous (try Trader Joe's).  Actually next time, to really pump up the cholesterol lowering, I'll try serving it with quinoa.  Anyway, this recipe is so easy it's actually a bit ridiculous, especially for how fancy it looks on a plate.


2 tbsp olive oil
1 onion, thinly sliced
2 cloves garlic, minced
1 (14.5 oz) can diced tomatoes
1/2 cup black olives, pitted and sliced
1 tbsp chopped fresh parsley (I never bother with)
1/2 cup dry white wine (fine to use cooking wine near the oils and vinegars at the store)
1 pound cod fillets
Optional:  Spinach, to add a green veggie (just throw it in the pot as everything simmers, before you add the fish)
Optional:  Pepper, or any Italian seasonings you like

(yup, there are only 4)

1.  Begin preparing couscous as indicated on couscous directions.
2.  In a large frying pan (or sauce pan or pot), heat oil over medium heat.  Saute onions and garlic in the olive oil until softened to liking.

Not sure why I photographed this step.
3.  Stir in tomatoes, olives, parsley, and wine.  Simmer 5 minutes.
4.  Place fillets in sauce.  Simmer about 5 more minutes, or until fish turns white.
Plate and serve.  Goes great with salad - or you could also just sneak some spinach in the pot and call it a complete meal.  Enjoy your health!


  1. Sounds delicious! Can't wait to try it! However, I disagree about using cooking wine. I believe in only using wine that you would enjoy drinking!

  2. I made this for dinner tonight and it was a huge hit! Thanks so much for sharing.