ONE-DISH ITALIAN FISH
The microwave is ideal for cooking this delicious fish dish because it remains moist and tender.
Provided by My Food and Family
Categories Home
Time 20m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Combine rice and water in 1-1/2-qt. microwaveable casserole. Place fish in single layer over rice; top with tomatoes. Drizzle with dressing; cover.
- Microwave on HIGH 10 min.; top with cheese.
- Microwave, uncovered, 2 min. or until fish flakes easily with fork and rice is tender.
Nutrition Facts : Calories 350, Fat 7 g, SaturatedFat 2.5 g, TransFat 0 g, Cholesterol 60 mg, Sodium 460 mg, Carbohydrate 0 g, Fiber 3 g, Sugar 0 g, Protein 28 g
ONE-POT FISH WITH BLACK OLIVES & TOMATOES
Five minutes on the hob, 15 minutes in the oven, this tasty fish dish is one-pot cooking at its best
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 6
Steps:
- Preheat the oven to fan 180C/conventional 200C/gas 6. Heat 1 tbsp of the oil from the olives in an ovenproof pan. Tip in the onion and stir well, leave to cook for a minute or two and then give it another good stir. Add the tomatoes and some salt and pepper. Bring to the boil, then add the olives.
- Put the fish, skin side down, onto the sauce and drizzle over a splash more oil from the olive jar. Bake, uncovered, for 15 minutes until the fish is cooked. Sprinkle with chopped parsley and serve straight from the pan, with lemon wedges for squeezing over.
Nutrition Facts : Calories 223 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 7 grams carbohydrates, Fiber 3 grams fiber, Protein 34 grams protein, Sodium 3.05 milligram of sodium
SEA BASS & SEAFOOD ITALIAN ONE-POT
A one-pot fish stew with shellfish and all the fresh flavours of the Mediterranean - serve with plenty of bread for dipping
Provided by Barney Desmazery
Categories Dinner, Main course
Time 1h
Number Of Ingredients 12
Steps:
- Heat the oil in a large saucepan with a tight-fitting lid, then add the fennel, garlic and chilli. Fry until softened, then add the squid, basil stalks, tomatoes and wine. Simmer over a low heat for 35 mins until the squid is tender and the sauce has thickened slightly, then season.
- Scatter the mussels and prawns over the sauce, lay the sea bass fillets on top, cover, turn up the heat and cook hard for 5 mins. Serve scattered with the basil leaves and fennel fronds, with crusty bread.
Nutrition Facts : Calories 329 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 7 grams carbohydrates, Sugar 4 grams sugar, Fiber 2 grams fiber, Protein 45 grams protein, Sodium 1 milligram of sodium
KRAFT ONE-DISH ITALIAN FISH
Found this recipe on the Kraft Site. It's a quick microwave dish and easy to make with common ingredients.
Provided by karen in tbay
Categories Microwave
Time 17m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Mix rice and water in shallow microwaveable dish.
- Arrange fish fillets in single layer over rice and pour tomatoes with the liquid and the dressing over fish. Cover loosely with plastic wrap, turn back one corner of plastic wrap to vent.
- Microwave on High 8 minute Remove plastic wrap and sprinkle with cheese.
- Cover loosely with plastic wrap, venting at one corner. Microwave an additional 4 minute or til fish flakes easily with fork and rice is tender.
Nutrition Facts : Calories 304.7, Fat 6.3, SaturatedFat 1, Cholesterol 76.2, Sodium 242.1, Carbohydrate 36.1, Fiber 2.3, Sugar 4.8, Protein 24.8
ROASTED FISH ITALIAN STYLE
Jazz up white fish, Italian-style
Provided by Good Food team
Categories Dinner, Lunch, Main course
Time 30m
Number Of Ingredients 6
Steps:
- Preheat the oven to fan 180C/ conventional 200C/gas 6. Take the fish fillets with the skin on, and season with salt and pepper. Heat the olive oil in a large pan and cook the fillets skin side down for 2-3 minutes until just crisp. Transfer to a large roasting tin, skin side down.
- Cut the cherry tomatoes in half and scatter around the fillets. Cut the olives in half and scatter over the tomatoes, followed by the pine nuts. Season.
- Put the tray in the oven and bake for 12-15 minutes, until the fish is tender. Remove from the oven and scatter the tomatoes with a the basil leaves. Spoon onto four warm plates and top each with fish. Drizzle with a little extra virgin olive oil.
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