4 fish fillets (abt 6 oz ea), such as snapper or sea bass
\n4 T. virgin olive oil, divided
\n1\/2 small onion, sliced
\n1 package frozen artichokes – (10 oz), thawed
\n2 small tomatoes, seeded, diced
\n1 T. fresh lemon juice
\n1\/2 tsp. salt
\n1\/4 tsp. freshly-ground black pepper
\n2 T. fresh chopped parsley<\/p>\n
Sprinkle fish with salt and refrigerate until needed. Heat 2 T.olive oil over medium heat in a large (12-inch) skillet with a lid. Add onions and artichokes; cook 8 minutes until onions are soft and translucent. Add tomatoes, lemon juice, salt and pepper. Transfer to a saucepan and keep warm. Wipe out skillet and return to a medium-high flame. Add remaining 2 T. olive oil, and heat until very hot. Add fillets in a single layer and cook 2 to 3 minutes without shaking the pan, until golden on the bottom. Flip fillets with a spatula. Top with artichoke mixture, reduce heat to low, cover and cook 3 to 5 minutes more. Sprinkle with parsley before serving. Oven Variation: Arrange fish in a greased baking dish, top with artichoke mixture, cover and bake at 400 degrees for 8 minutes until fish is cooked through.<\/p>\n
Yield: 4 servings
\nCalories: 138
\nFat: 14g
\nFiber:4g<\/p>\n","protected":false},"excerpt":{"rendered":"
4 fish fillets (abt 6 oz ea), such as snapper or sea bass 4 T. virgin olive oil, divided 1\/2 small onion, sliced 1 package frozen artichokes – (10 oz), thawed 2 small tomatoes, seeded, diced 1 T. fresh lemon juice 1\/2 tsp. salt 1\/4 tsp. freshly-ground black pepper 2 T. fresh chopped parsley Sprinkle fish with salt and refrigerate until needed. Heat 2 T.olive oil over medium heat in a large (12-inch) skillet with a lid. Add onions and…<\/p>\n