Fresh Fish Steamed with Oranges and Tomatoes
Elevate your weeknight dinners with this vibrant and healthy "Fresh Fish Steamed with Oranges and Tomatoes" recipe. Delicate white fish fillets are gently steamed to perfection atop a bed of juicy tomatoes and sweet, zesty orange slices, creating a naturally flavorful and aromatic dish. Infused with garlic, fresh parsley, and a drizzle of olive oil, this one-pan recipe is as easy to prepare as it is elegant to serve. With just 15 minutes of prep and the option to finish with lemon wedges for a tangy twist, this light and wholesome meal pairs beautifully with steamed rice or a bright green salad. Perfect for seafood lovers, this dish is both nutritionally balanced and bursting with Mediterranean-inspired flavors. Keywords: steamed fish recipe, healthy fish dinner, orange and tomato fish dish, Mediterranean seafood recipes.
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Recipe Information
Ingredients
- 4 fillets white fish fillets (such as cod, halibut, or tilapia)
- 2 large ripe tomatoes
- 1 large navel orange
- 2 cloves garlic cloves
- 2 tablespoons fresh parsley
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup water or fish stock
- 4 wedges lemon wedges (optional, for serving)
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.
Slice the tomatoes into thin rounds and set aside. Zest the orange, then slice it into thin rounds, reserving the zest for garnish.
Peel and finely chop the garlic cloves. Coarsely chop the parsley and set both aside.
In a large, deep skillet or a wide saucepan with a lid, drizzle 1 tablespoon of olive oil and spread it evenly across the bottom of the pan.
Lay half of the orange slices and half of the tomato slices in a single layer on the bottom of the pan. Sprinkle with a pinch of salt and black pepper.
Place the fish fillets on top of the orange and tomato slices. Season the fish with the remaining salt and black pepper.
Top the fish with the remaining orange slices, tomato slices, and the chopped garlic. Drizzle the remaining 1 tablespoon of olive oil over everything.
Pour the water or fish stock into the skillet around the fish, being careful not to pour it directly over the fillets.
Cover the skillet with a tight-fitting lid and turn the heat to medium. Allow the fish to steam gently for about 15-20 minutes, or until it is opaque and flakes easily with a fork.
Once cooked, carefully transfer the fish and the orange-tomato mixture to serving plates. Sprinkle with fresh parsley and reserved orange zest for garnish.
Serve immediately with lemon wedges on the side, if desired. This dish pairs well with steamed rice or a fresh green salad.
Nutrition Facts
Calories |
253 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 595 mg | 26% | |
| Total Carbohydrate | 9.9 g | 4% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 5.8 g | ||
| Protein | 35.2 g | 70% | |
| Vitamin D | 8.5 mcg | 42% | |
| Calcium | 68 mg | 5% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 795 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
