MEDITERRANEAN FISH SKILLET
"This is a simple, healthy and filling meal with lots of flavor," writes Sarah Christenson of Pensacola, Florida. "It's quick and only uses one pan! If you prefer, skip making the salsa and just toss in a can of Rotel tomatoes and green chilies with a splash of wine."
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 10
Steps:
- In a small bowl, combine the tomato, peppers, basil, wine, shallot, garlic and 1/4 teaspoon chili powder; set aside., Sprinkle fillets with remaining chili powder. In a large skillet, cook fillets in oil over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork, adding tomato mixture during the last 3 minutes of cooking.
Nutrition Facts : Calories 319 calories, Fat 16g fat (2g saturated fat), Cholesterol 87mg cholesterol, Sodium 90mg sodium, Carbohydrate 11g carbohydrate (4g sugars, Fiber 2g fiber), Protein 30g protein.
BAKED COD RECIPE WITH LEMON AND GARLIC
Best baked cod recipe out there! Prepared Mediterranean style with a few spices and a mixture of lemon juice, olive oil and lots of garlic. Bakes in 15 mins!
Provided by Suzy Karadsheh
Categories Entree
Time 22m
Number Of Ingredients 12
Steps:
- Preheat oven to 400 degrees F.
- Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.
- In another shallow bowl, mix the all-purpose flour, spices, salt and pepper. Set next to the lemon sauce.
- Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
- Heat 2 tbsp olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.
- To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
- Bake in the heated oven until the fish flakes easily with a fork (10 minutes should do it, but begin checking earlier). Remove from the heat and sprinkle chopped parsley. Serve immediately.
Nutrition Facts : Calories 319.3 kcal, Sugar 0.5 g, Sodium 466.1 mg, Fat 19.8 g, SaturatedFat 5 g, TransFat 0.2 g, Carbohydrate 9.6 g, Fiber 1.2 g, Protein 25.8 g, Cholesterol 70.6 mg, ServingSize 1 serving
MEDITERRANEAN PAN SEARED SEA BASS RECIPE WITH GARLIC BELL PEPPER MEDLEY
Don't skip the garlic and bell peppers, they are far more than a garnish on this crispy pan seared sea bass recipe! This quick fish dinner is great served with plain pearl couscous (or another grain of your choice) or lemon rice.
Provided by Suzy Karadsheh
Categories Dinner
Time 20m
Number Of Ingredients 14
Steps:
- Take the fish out of the fridge about 20 minutes before cooking. Sprinkle with salt on both sides and set aside.
- In a small bowl, combine the spices to make the spice mixture. Set aside for now.
- In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
- Add the bell peppers, shallots, and garlic. Season with salt and 1 tsp of the spice mixture you prepared earlier. Cook, stirring regularly, for 5 minutes or until the peppers have softened. Turn the heat to lowest, and stir in the chopped olives. Leave on low heat as you prepare the fish.
- Pat fish dry and season with the remaining spice mixture on both sides as well.
- In a large skillet, preferably cast iron, heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add the fish pieces (you can reduce heat to medium, if needed). Push down on the middle (thickest part) for 30 seconds or so. Cook fish on one side, undisturbed, until nicely browned, about 4 to 6 minutes. Using a spatula, carefully turn fish over and cook on other side for 3-4 minutes until nicely browned as well. (Important Note- look for browned edges before you turn it over. If parts of the fish are stuck, you should be able to carefully scrape it with the spatula and turn. But, if the fish is entirely stuck, it's not ready to be turned over. Leave it for a little bit. It should release when ready.)
- Remove fish from heat, immediately drizzle lemon juice. Serve hot with the bell pepper medley spooned on top. Add a side of cooked pearl couscous or rice, if you like. Or add a gluten-free side of your choice. Enjoy!
Nutrition Facts : Calories 132 kcal, Sugar 4 g, Sodium 279.1 mg, Fat 10.1 g, SaturatedFat 1.4 g, Carbohydrate 10.9 g, Fiber 3.4 g, Protein 2.1 g, Cholesterol 0.8 mg, UnsaturatedFat 7.2 g, ServingSize 1 serving
ONE-PAN MEDITERRANEAN HADDOCK WITH ARTICHOKE HEARTS AND OLIVES
With bold Mediterranean flavors this One Pan Lemon Garlic Haddock with Artichoke Hearts, tomatoes and olives is the kind of fish dinner that people who don't love fish can enjoy! The fish itself is mild, flavored with a delightful lemon and garlic sauce, and served with artichoke hearts, fresh tomatoes and herbs.
Provided by Suzy Karadsheh
Categories Main Course
Time 20m
Number Of Ingredients 18
Steps:
- In a small bowl, combine the oregano, Aleppo pepper, coriander, and paprika. Stir to mix.
- Pat the fish dry and season with kosher salt and black pepper on both sides, then rub the spice mixture all over the fish. Set aside for now.
- In a large cast iron skillet, heat the olive oil and butter over medium heat. Add the garlic and shallot and cook for 3 to 5 minutes, stirring occasionally until softened (manage your heat so the garlic does not burn)
- Add the white wine, lemon juice, and artichoke hearts and cook for another 5 minutes until the liquid is slightly reduced.
- Add the fish to the skillet and turn the heat down to medium-low. Cover and cook for 4 to 5 minutes, or until the fish is flakey and fully cooked through.
- When the fish is ready, remove it from the heat and finish with the Roma tomato, fresh herbs, and olives. Serve immediately!
Nutrition Facts : Calories 324.8 kcal, Carbohydrate 11.8 g, Protein 25.4 g, SaturatedFat 2.5 g, Cholesterol 77 mg, Sodium 977.6 mg, Fiber 4 g, Sugar 3.1 g, UnsaturatedFat 11.9 g, ServingSize 1 serving
MEDITERRANEAN BAKED FISH
"The mouthwatering aroma of this herbed fish dish baking is sure to lure guests to your kitchen" predicts Ellen De Munnik. "It makes a lovely and colorful presentation for company," she adds from Chesterfield, Michigan. "In a pinch, you can use dried herbs and canned diced tomatoes to replace the fresh ingredients."-Ellen De Munnik, Chesterfield, Michigan
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a nonstick skillet, saute leeks and garlic in oil until tender; set aside. Coat a 13-in. x 9-in. baking dish with cooking spray. Arrange basil in a single layer in dish; top with fish fillets. Sprinkle with salt. Top with leek mixture., Arrange tomatoes and olives over fish. Thinly slice half of the lemon; place over the top. Squeeze juice from remaining lemon over all. Sprinkle with pepper. , Cover and bake at 425° for 15-20 minutes or until fish flakes easily with a fork. Garnish with rosemary.
Nutrition Facts : Calories 180 calories, Fat 5g fat (1g saturated fat), Cholesterol 34mg cholesterol, Sodium 844mg sodium, Carbohydrate 7g carbohydrate (3g sugars, Fiber 1g fiber), Protein 26g protein. Diabetic Exchanges
MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)
From most recent book. Haven't tried. Servethe cod in shallow bowls with soup spoons so you don't leave any of the rich sauce. This recipe is best made with red, full-flavored, Spanish pequillo peppers, which you usually find among the other jarred peppers in the supermarket. You could use roasted red pepper instead.
Provided by Lizzie Rodriquez
Categories Very Low Carbs
Time 45m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and pepper. Cook, stirring occasionally, 10 minutes.
- Stir in tomatoes and peppers and simmer over medium heat 10 minutes longer.
- Nestle fish fillets into the sauce, spooning some of the mixture on top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.
FISH SKILLET
Our one-pan fish dinner can go straight from the grill to the table. Be sure to serve with plenty of crusty bread to sop up all that delicious sauce.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 35m
Number Of Ingredients 12
Steps:
- Combine tomatoes, onion, garlic, artichokes, olives, caper berries, oil, and wine in a large straight-sided skillet (it will be used on the grill). Season with salt and pepper, then season fish on both sides with salt and pepper and arrange on top. Place lemon slices on top of and around fish.
- Preheat grill to medium-high. Place skillet on grill, cover grill, and cook until fish is opaque throughout, about 20 minutes. Serve immediately with bread.
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