FISH FILLETS WITH MEDITERRANEAN SAUCE
This recipe makes a lovely thick sauce perfect in my opinion for most varieties of white, non-oily fish. We like it for its slightly sweet taste which is different from most other tomato-based sauces that generally end up tasting like spaghetti sauce. It's also a pretty healthy recipe, I think.
Provided by FlemishMinx
Categories European
Time 1h10m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- TO PREPARE SAUCE:.
- Combine first seven ingredients in a saucepan.
- Simmer for 30 minutes.
- Add olive oil, and simmer for an additional 30 minutes or until sauce is thickened and reduced in volume.
- Add Salt and Pepper to taste.
- Serve sauce over fish.
- TO PREPARE FISH:.
- There are various methods you may use but I prefere one of the following:.
- METHOD ONE:Preheat oven to 400°F Butter a baking dish large enough to hold all the fillets in one layer, and place the fish in it.
- Dot with butter, salt and pepper to taste.
- Cook in the oven 10-12 minutes, or until fish flakes easily with a fork.
- OR.
- METHOD TWO: Place fish fillets on a large piece of aluminum foil.
- Salt and pepper to taste.
- Fold foil securely around fish and place in steamer over boiling water.
- Steam about 5 minutes, or until fish flakes easily with a fork.
Nutrition Facts : Calories 291.8, Fat 5.6, SaturatedFat 0.9, Cholesterol 124.7, Sodium 183.9, Carbohydrate 5.2, Fiber 1.7, Sugar 3.2, Protein 52.9
MEDITERRANEAN-STYLE COD FISH FILLET
Make and share this Mediterranean-style Cod Fish Fillet recipe from Food.com.
Provided by KitchenManiac
Categories Very Low Carbs
Time 25m
Yield 2 serving(s)
Number Of Ingredients 14
Steps:
- Wash the codfish fillet and pat dry with kitchen towels.
- Toss the fillet with the thyme leaves, salt and pepper.
- Sprinkle the flour over the fillet.
- Heat the olive oil in a pan and very quickly pan-fry the fillet.
- Dish out.
- Remove half of the cooking oil and add the chopped garlic, capers, basil and cherry tomatoes.
- Add the fish stock all at once (this will produce a stream of light smoke and this method is called deglazing) and allow to simmer to half the quantity.
- Add the tomato puree and mix well before adding the black olives.
- Sprinkle in the chopped parsley.
- Arrange the fish fillet on a platter and spoon the sauce over it.
- Serve with sauteed potatoes and seasonal vegetables.
Nutrition Facts : Calories 409, Fat 12.6, SaturatedFat 1.9, Cholesterol 129.2, Sodium 312.4, Carbohydrate 16, Fiber 4.1, Sugar 5.7, Protein 57.5
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