Zesty Healthy Mediterranean Sauce For Fish Recipes
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
ZESTY & HEALTHY MEDITERRANEAN SAUCE FOR FISH
Steps:
- 1) combine 3 cloves of garlic and pepper flakes in oil in small glass bowl and warm in microwave until oil is just warm but not hot. cool. (this is to just barely denature some of the the garlic and infuse the oil 2)add zest to oil and stir. while stirring add salted lemon juice whisking to blend. 3) add remaining ingredients and serve immediately. ** if using 365 Med blend - add to oil oil in beginning.
ZESTY SPRING FISH
Perk up white fish with soy sauce and ginger - on the table in under 30 minutes
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 25m
Number Of Ingredients 6
Steps:
- Toss the fish with the soy sauce, garlic and ginger. Heat the oil in a non-stick wok or frying pan and add the fish and its marinade. Sizzle for 3 mins on each side, until fish is almost cooked.
- Throw in the greens and a splash of water and let everything simmer for 5 mins, until the greens have wilted. Spoon everything onto a plate and serve with rice or noodles.
Nutrition Facts : Calories 254 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 5 grams carbohydrates, Sugar 4 grams sugar, Fiber 4 grams fiber, Protein 40 grams protein, Sodium 3.07 milligram of sodium
SPICY SAUTEED FISH WITH OLIVES AND CHERRY TOMATOES
Steps:
- Heat olive oil in heavy large skillet over medium-high heat. Sprinkle fish with salt and pepper. Add half of fish to skillet and sauté until just opaque in center, about 3 minutes per side. Transfer fish to platter. Repeat with remaining fish. Add parsley and crushed red pepper to same skillet; sauté 1 minute. Add tomatoes, olives, and garlic; sauté until tomatoes are soft and juicy, about 2 minutes. Season sauce with salt and pepper; spoon over fish.
CRISPY FISH FILLETS WITH ZESTY LIME SAUCE
All natural yogurt is the secret ingredient in a cool and creamy topper for fish.
Provided by Betty Crocker Kitchens
Categories Entree
Time 25m
Yield 4
Number Of Ingredients 11
Steps:
- On plate, mix flour, lemon-pepper and salt. On second plate, place bread crumbs. In bowl, beat eggs with fork. Coat fish with flour mixture. Dip into eggs; coat well with bread crumbs.
- In 12-inch nonstick skillet, heat oil over medium heat. Add fish; cook 3 minutes. Carefully turn fish over. Cook about 3 minutes longer or until fish flakes easily with fork.
- In small bowl, mix sauce ingredients. Serve with fish.
Nutrition Facts : Calories 450, Carbohydrate 34 g, Cholesterol 165 mg, Fat 3, Fiber 0 g, Protein 30 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 760 mg, Sugar 6 g, TransFat 0 g
MEDITERRANEAN SAUCE
Make and share this Mediterranean Sauce recipe from Food.com.
Provided by Flora Underwood
Categories Low Protein
Time 40m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Prepare tomatoesand set aside.
- Saute onion and garlic in olive oil untilonion is transparent.
- Add all remaining ingreients.
- Bring sauce to a boil and reduce heat, cover and simmer for about 15 to 20 minutes.
- Pour sauce over pasta, toss and serve.
Nutrition Facts : Calories 312.6, Fat 14.4, SaturatedFat 2.1, Sodium 772.3, Carbohydrate 24.4, Fiber 5.7, Sugar 12.8, Protein 4.5
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