Mediterranean Fish & Chopped Salad

I tried to come up with a pithy title for today’s post, but just don’t have it in me this morning…perhaps after more coffee.  At any rate, I wanted to share what we call at my house “Uncle Bill’s Fish”.   It is a recipe my Uncle Bill calls “Mediterranean Fish Over Potatoes”.  I have no idea where he originally got it, but it has become a staple at my house.  The recipe calls for Tilapia, but you could use any firmly fleshed, mild flavored white fish.   The benefits to eating tilapia are that they are usually very reasonably priced and, provided they are farmed in the US, are very environmentally friendly.  If you are not sure about the sustainability of a particular fish, I’d encourage you to check out Seafood Watch, put out by The Monterey Bay Aquarium.  You can print out a guide for your part of the country and keep in your wallet for when you are shopping or eating out.  Or you can simply search for your chosen fish on the website before you head out to the store.  So many of our commonly eaten fishes are not being caught sustainably and are going to go extinct if we don’t make other choices.   The other benefit to tilapia is that many people who won’t eat fish because they taste “fishy” will like tilapia because of its incredibly mild flavor.

Uncle Bill’s Fish

  • 4 teaspoons olive oil
  • 2 cups thinly sliced small potatoes (I prefer the Yukon Gold or red skinned varieties in this recipe)
  • 1/3 cup water
  • 12 large (or 20 small) black olives – chopped (if you use kalamatas, 1/2 the amount)
  • salt and pepper to taste
  • 4 tilapia filets (approx 6 oz each)
  • 1 lemon
  • 1 15oz can of diced tomatoes with basil, garlic & oregano – well drained
  • 1/4 cup crumbled tomato-basil feta cheese

In a large skillet heat oil over medium-high heat.  Add potatoes and water, cover and cook for 5 to 6 minutes, stirring occasionally or until potatoes are tender and water is absorbed.  Reduce heat to medium, sprinkle olives, salt & pepper over potatoes and add fish on top (place the darker side up).  Squeeze 1/2 the lemon over the fish. Add tomatoes and feta on top of fish.   Cover and cook for 4 to 6 minutes, or until fish is opaque and flakey.  Reduce heat to low, uncover and cook another 1 to 2 minutes to allow extra liquid to evaporate.   Serves 4 – 6 points per serving

During the summer months if you have fresh basil and italian parsley in your garden, coarsely chop a tablespoon or so each and sprinkle over each plate just before serving.  I like to serve this meal with a simple chopped vegetable salad (recipe below), but it is also really nice with simple steamed mixed squash and zucchini.

Chopped Vegetable Salad

  • 2 cups seeded, coarsely diced cucumbers
  • 1 cup chopped red pepper
  • 1 cup chopped yellow or orange pepper
  • 1 cup diced fresh tomatoes
  • 1 cups diced sweet onion (such as Vidalia or Walla-Walla)
  • 4 teaspoons olive oil
  • 4 tablespoons red wine vinegar
  • 1/4 cup crumbled tomato-basil feta cheese

 Mix all ingredients together and let sit for at least 30 minutes – or better yet, overnight – before serving.  Makes 4 one and 1/2 cup servings – 2 points per serving.


About wwfoodie

Foodie trapped in a Weight Watcher's body.
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