Pompano With Red Onion And Tomato Food

MEDITERRANEAN BAKED FISH RECIPE WITH TOMATOES AND CAPERS

Steps:

• Prepare the tomato and capers sauce. In a medium saucepan, heat extra virgin olive oil over medium-high heat until shimmering but not smoking. Add onions, cook for 3 minutes until it begins to turn gold in color, tossing regularly. Add tomatoes, garlic, spices, pinch of salt (not too much) and pepper, capers, and raisins. Bring to a boil, then turn heat down to medium-low and let simmer for 15 minutes or so.
• Heat oven to 400 degrees F.
• Pat fish dry and season with salt and pepper on both sides.
• Pour 1/2 of the cooked tomato sauce into the bottom of a 9 1/2" x 13" baking dish. Arrange the fish on top. Add lemon juice and lemon zest, then top with the remaining tomato sauce.
• Bake in 400 degrees F heated-oven for 15 to 18 minutes or until fish is cooked through and flakes easily (do not over-cook). Remove from heat and garnish with fresh parsley or mint to your liking.
• Serve hot with Mediterranean grilled zucchini, Greek potatoes, or Lebanese rice. (See other suggestions for sides or salads up in the post)

TOMATO AND RED ONION SALAD WITH LIME-CILANTRO DRESSING

Steps:

• Place the lime juice, cilantro, and hot sauce in food processor and add a little salt and pepper. Turn processor on and stream in extra-virgin olive oil. Taste dressing and adjust seasonings. Pour dressing into a bowl and add onions and tomatoes. Toss gently and coat in dressing. Let stand 5 to 10 minutes and serve.

ROASTED TOMATOES & RED ONIONS

Steps:

• Put the onion in the middle of a large square of double thickness foil. Fold up the sides of the foil to make a baking tray. Scatter the tomatoes on top of the onion and drizzle 3 tbsp olive oil over. Add the garlic and thyme and season. Put the foil on a rack on the barbecue and cook for about 15 mins, or until the onions and the tomatoes are tender. If you are using an oven, put everything into a roasting tray and cook at 220C / fan 200C / gas 7 for 20 mins. Serve with herb omelettes.