EASY MEDITERRANEAN FISH
This fish is so easy and really flavorful. If you like spicy, try sprinkling a little bit of cayenne pepper as well as the seasoning on the fish before pour the mixture over it. One of the household favorites!
Provided by mleiland
Categories World Cuisine Recipes European Greek
Time 45m
Yield 4
Number Of Ingredients 9
Steps:
- Preheat an oven to 350 degrees F (175 degrees C).
- Place halibut fillets on a large sheet of aluminum foil and season with Greek seasoning. Combine tomato, onion, olives, capers, olive oil, lemon juice, salt, and pepper in a bowl. Spoon tomato mixture over the halibut. Carefully seal all the edges of the foil to create a large packet. Place the packet on a baking sheet.
- Bake in the preheated oven until the fish flakes easily with a fork, 30 to 40 minutes.
Nutrition Facts : Calories 429.4 calories, Carbohydrate 9.2 g, Cholesterol 53.8 mg, Fat 26.8 g, Fiber 1.8 g, Protein 36.6 g, SaturatedFat 3.6 g, Sodium 1275.3 mg, Sugar 2.5 g
EASY MEDITERRANEAN SEAFOOD STEW
This fish stew features a beautiful, rich, tomato-based broth with yellow tail, shrimp, calamari, and clams.
Provided by Tez @ Chile and Salt
Time 1h
Yield 6
Number Of Ingredients 17
Steps:
- Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 10 minutes. Drain and set aside.
- Heat olive oil in a large pot over medium heat. Add onion and crushed red pepper. Cook and stir until onion is soft, 5 to 7 minutes. Add garlic and cook 1 minute more.
- Increase heat to medium-high and add tomatoes, reserved potatoes, and white wine. Bring to a simmer. Cook, breaking the tomatoes up with a spoon, 8 to 10 minutes. Pour in fish stock and return to a simmer.
- Add white fish to the pot, nestling the pieces down into the broth. Simmer for 2 to 3 minutes. Add clams, shrimp, and calamari. Simmer until shrimp are pink and clams have opened, 3 to 5 minutes. Remove and discard any unopened clams.
- Turn off the heat and stir in basil, parsley, lemon juice, lemon zest. Ladle into bowls to serve.
Nutrition Facts : Calories 278.3 calories, Carbohydrate 16.4 g, Cholesterol 180.5 mg, Fat 8.3 g, Fiber 2.3 g, Protein 26.7 g, SaturatedFat 1.5 g, Sodium 443.4 mg, Sugar 3.4 g
MEDITERRANEAN FISH & COUSCOUS
Oven cook or barbecue fish in foil to keep it beautifully moist
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 9
Steps:
- Heat oven to 200C/180C fan/gas 6. Take one small sheet of foil, about A4 size, and put one fish fillet on top. Season the fish, then drizzle with half of the lemon juice and zest, half the sliced chillies and half of the basil.
- Halve 4 of the tomatoes and put these around the fish. Place another sheet of foil on top and fold the edges together to seal. Repeat with the other piece of fish and transfer to a baking sheet. Cook for 15-18 mins until the bag has puffed up (or cook on the barbecue).
- While the fish is cooking pour 100ml of boiling water over the couscous, cover, then leave to swell for 5 mins. Chop the rest of the tomatoes and mix with the couscous, balsamic, cucumber, the remaining basil, lemon juice and zest and olives. Season and serve alongside the fish with the lemon wedges on the side for squeezing over.
Nutrition Facts : Calories 263 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 9 grams sugar, Fiber 2 grams fiber, Protein 26 grams protein, Sodium 0.52 milligram of sodium
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 BAKED FISH
We eat a lot of fish and chicken when DH is on the road and I am always looking for something different. I love various Med. tastes and put this together one night. It turned out really good. We had it with romaine salad and bread.
Provided by Queen Dragon Mom
Categories European
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 425°F.
- Heat the oil in a large skillet, add the onion and anise, saute until softened. Stir in the garlic, tomatoes, olives, herbs, lemon pepper and white wine.
- Bring to a boil, reduce heat and simmer until tomatoes are tender and sauce has thickened, about 30 minutes. Add some of the reserved juice if necessary.
- Oil a 13 x 9 inch casserole. Put about half of the vegetable sauce in the pan and spread it around. Place the fillets in a single layer in the pan and distribute the rest of the sauce over the fish.
- Bake until the fish is opaque and flaky, about 20 minutes.
- Plate the fillets and add the sauce and pan juices to the fish.
Nutrition Facts : Calories 324.9, Fat 8.9, SaturatedFat 1.4, Cholesterol 152.3, Sodium 669.2, Carbohydrate 17.3, Fiber 3.6, Sugar 8.6, Protein 43.9
MEDITERRANEAN FISH
One of our favorite meals. It is low in calories, can be a whole meal alone, or served with crusty bread and a salad.It is easy to prepare and the sauce really compliments the fish. Enjoy!
Provided by carole in orlando
Categories One Dish Meal
Time 50m
Yield 4 serving(s)
Number Of Ingredients 9
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.
Nutrition Facts : Calories 346.6, Fat 9.5, SaturatedFat 4, Cholesterol 115.5, Sodium 586.4, Carbohydrate 13.5, Fiber 3.8, Sugar 8.9, Protein 51.8
MEDITERRANEAN STYLE FISH
Steps:
- In a large skillet heat the oil over medium heat. Add the garlic until fragrant about 30 seconds. Add the tomatoes, olives, capers and oregano and cook stirring frequently, until the tomato juices begin to evaporate, about 3 minutes. Season the sauce with salt and pepper to taste. Add the fish and cook, turning once, until a fork inserted into the thickest part of a fillet meets no resistance, about 5 minutes in total.
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