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.
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 FISH SANDWICHES
This is originally from Giada at Home and titled Mediterranean Halbut Sandwiches, but I added a bit to the filling, and an optional topping. If you add the prosciutto, omit the extra 1/8 tsp of salt. This just looked so good on her show. I think it would lend itself well to other fish, therefore I changed the title since halibut isn't available in many areas.
Provided by breezermom
Categories Lunch/Snacks
Time 35m
Yield 4 serving(s)
Number Of Ingredients 21
Steps:
- For the fish: Place an oven rack in the center of the oven. Preheat the oven to 450 degrees F. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.
- Season the halibut on both sides with the salt, pepper, and greek seasoning. Place on the baking sheet and drizzle with oil. Bake until the fish is cooked through and the flesh flakes easily with a fork, 10 to 15 minutes. Set aside to cool completely, about 20 minutes.
- For the bread: Preheat a grill pan or a large nonstick skillet over medium-high heat. Remove some of the dough from the top half of the bread. Brush the cut-sides of the bread with olive oil. Grill the bread until golden, 1 to 2 minutes.
- While the bread is cooking, smash the garlic with the side of a large chef's knife, cut off the end, and peel. Rub the cooked surface of the bread with the cut side of the garlic.
- For the filling: In a medium bowl, combine the mayonnaise, sun-dried tomatoes, basil, parsley, capers, green onion, lemon zest, salt, and pepper.
- Using a fork, flake the cooked fish and add to the filling. Mix until incorporated. Place the filling on the bottom half of the bread. Top with arugula. Add the top half of the bread and cut into 4 equal-sized sandwiches.
Nutrition Facts : Calories 247.3, Fat 14.9, SaturatedFat 2.2, Cholesterol 56.5, Sodium 839.1, Carbohydrate 8, Fiber 1, Sugar 2.9, Protein 20.6
MEDITERRANEAN SKILLET
Make and share this Mediterranean Skillet recipe from Food.com.
Provided by canarygirl
Categories One Dish Meal
Time 1h5m
Yield 2 serving(s)
Number Of Ingredients 14
Steps:
- Heat oil in a large skillet over moderate heat
- Add chicken pieces and season with salt and pepper
- When the chicken pieces start to brown, add potatoes, garlic, onions and red pepper and season with a bit more salt and pepper
- Continue browning chicken and vegetables for about 10 minutes, stirring often
- Add wine and allow to bubble for a couple of minutes
- Add basil, oregano, thyme, tomatoes (squash these a bit first) and paprika
- Cover and reduce heat to low
- Cook for 30 minutes, covered, stirring occasionally, or until potatoes are tender and chicken is fully cooked
- Remove from heat and add spinach, stirring to combine
- Serve immediately with crusty baguettes and alioli
Nutrition Facts : Calories 1409.6, Fat 57.1, SaturatedFat 14.2, Cholesterol 207, Sodium 281.7, Carbohydrate 141.5, Fiber 18.8, Sugar 19.7, Protein 70
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 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.
MEDITERRANEAN FISH (FLOUNDER)
You can use any firm fish for this recipe- I have used flounder-aka sole, mahi mahi, halibut and tilapia. It makes a wonderfully easy baked fish with tomatoes, kalamata olives, caper, onions and white wine. It is my absolute favorite way to make fish! I got the recipe from here but do not see it posted anymore so I will added it again for everyone to enjoy- it is SO EASY and SO GOOD!
Provided by kda949
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 425 degrees.
- Prepare tomatoes if using fresh by plunging them into boiling water, imediately removing them to a bowl of ice water and peeling the skins. Or you can chop them with the skins on or use canned- it is a person preference thing.
- heat olive oil in a medium skillet over medium heat. Add onions and saute until tender. Add garlic and Italian seasoning, stirring to combine. Add tomatoes and cook until tender. Mix in wine, olives, capers, lemon juice and half of the basil. If fresh basil- if fresh basil is not available add a couple teaspoons of dried basil-fresh is always better though. Reduce heat, blend in Parmesan cheese and cook until the mixture is hot and bubbly. If you prefer a thick sauce you can cook until the sauce has reduced to a thick sauce, about 15 minutes.
- Place fish in a shallow baking dish. Cover with the sauce mixture and bake in preheated oven 15-20 minutes depending on the fish used. Fish should flake easily with a fork when done, except for the mahi mahi which flakes when done, just not easily.
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30 MINUTE MEDITERRANEAN FISH SKILLET - LAUGHING SPATULA
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- Pat fish dry with paper towel. Sprinkle liberally with salt and pepper. Slice vegetables and set aside.
- Heat large cast iron or non stick skillet to medium high heat. Add olive oil and heat for about 30 seconds or until shimmery but not smoking.
- Add fish to hot skillet. DO NOT TOUCH. Sear for 3-4 minutes on each side. When the fish releases from the pan easily it is ready to flip. Remove fish from skillet and set aside.
- Add peppers and onion to skillet. Cook 2-3 minutes until slightly soft. Add garlic and tomatoes. Season with salt and pepper.
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