Mediterranean Fish Skillet Recipes

MEDITERRANEAN FISH SKILLET

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.

SUPER-EASY FISH SKILLET

Steps:

• Cook onions in dressing in large skillet on medium heat 5 min. or until crisp-tender, stirring occasionally. Add tomatoes, peppers and olives; mix lightly.
• Top with fish; cover. Simmer on medium heat 8 to 10 min. or until fish flakes easily with fork.
• Serve fish topped with sauce.

MEDITERRANEAN BAKED FISH

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.

MEDITERRANEAN FISH

Steps:

• Saute the zucchini and garlic in a skillet that has been sprayed with cooking spray.
• Saute until the zucchini is crisp-tender.
• In a 9x13 baking dish place the zucchini and garlic evenly in the bottom.
• Place the fish evenly on top.
• In a small bowl mix the next five ingredients and pour over the fish, covering well.
• Place in a preheated 400 degree oven and bake for 30 minutes, or until the fish flakes easily.
• Sprinkle the cheese over the whole dish and return to the oven for 5 more minutes.

FISH SKILLET

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.

ONE-PAN MEDITERRANEAN ROASTED FISH DINNER

Steps:

• Heat oven to 450°F. Drizzle 15x10-inch pan with sides or large shallow roasting pan with 1 tablespoon olive oil.
• Arrange artichoke hearts, tomatoes, olives, bell pepper, garlic and fennel seed in pan. Arrange fish over vegetables. Top with capers, orange peel, orange juice, salt and pepper.
• Bake 30 minutes or until vegetables are tender and fish flakes easily with fork.
• If desired, serve with rice, pasta or potatoes, green salad and/or crusty bread.

LEMON AND HERB FISH SKILLET

Steps:

• Bring broth to a boil in a large, deep non-stick skillet over high heat; stir in orzo and reduce heat to medium-high. Cook according to package directions, stirring frequently, except DO NOT DRAIN.
• Reduce heat to medium. Stir in green beans and tomatoes; cook 1 minute.
• Arrange fish over orzo mixture; sprinkle with oregano and salt and pepper, if desired. Reduce heat to medium; cover and simmer 8 to 9 minutes or just until fish is opaque. Top fish with grated lemon peel before serving.

MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)

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.