Fish is a healthy food choice, and best of all, it’s easy to bake, grill, or fry. There are hundreds of fish recipes for tilapia, cod, salmon, tuna, and more. Baking the fish allows you to get the satisfying crunch of fried fish without all the fat. Just because it is baked it doesn’t mean it’s healthy: be wary of the amount of butter, oil, mayonnaise, or cheese called for by the recipe.
You can try broiling as an alternative. Broiling is excellent when you want a fast, simple, hassle-free preparation with delicious results. Steaming is another way of cooking this type of food. It produces a mild-tasting fish that is often paired with a flavorsome sauce. Poached fish is a gentle kind of cooking. Poaching is also a method that is just right for all kinds of seafood.
Poaching is capable of keeping fish moist and won’t mask the delicate flavor of the fish. To poach fish, use veggie or chicken stock, or make a court-bouillon, a homemade broth of aromatic herbs and spices. When you’re grilling the fish, you have to keep a close watch. Fish only takes several minutes per side to cook. If the fillets are an even thickness, sometimes they don’t even require flipping — they can be cooked through by grilling on one side only.
Here and now you are going to see two of the best Mediterranean fish recipes that you can make at home, quickly and easily.
Mediterranean Baked Fish
Fish fillets can be baked in a Parmesan tomato sauce made with Italian herbs, olives, and some tasty white wine. You can go ahead and try some thick firm fish fillets, but it will take longer to bake. However, they are just as delicious, worth the time. Healthy, quick and perfect for you and your family. What are we waiting for? Let’s get started.
Bring a saucepan filled with water to the boil. Plunge 5 small tomatoes into the boiling water for a second or two then immediately remove to a medium bowl of ice water. Drain, then remove skins. Chop and set aside.
Heat 2 tablespoons of extra virgin olive oil in a frying pan over medium heat, and cook one half of red onion, peeled and chopped, until tender. Stir in 2 cloves garlic, chopped, and 1 pinch of dried oregano. And here comes the fun! Stir in tomatoes and cook until softened. Mix in 4 tablespoons of white wine, 24 Kalamata olives, pitted and chopped, 4 tablespoons of capers (or just 2 are fine), 1 teaspoon of fresh lemon juice and 6 leaves of fresh Italian basil, chopped.
Reduce heat, blend in 3 tablespoons of freshly grated cheese Parmesan and simmer until the mixture is reduced to a somewhat thick sauce, about 15 minutes.
Place 600-750g fish fillets in a shallow baking dish. Cover with the sauce you’ve made, and top with remaining leaves of fresh Italian basil, torn into pieces.
Bake for twelve minutes in the preheated oven to 200 C until fish is easily flaked with a fork.
This dish has around 250 calories, it’s delicious and healthy. There are 4 servings for you and your family, and it takes only 50 min to be done.
There are more than enough sides and salads that would make the perfect menu along with this baked fish recipe. These few ones come to mind: Greek Roasted Potatoes, Lebanese Rice or a simple Greek Salad. Since this baked fish is quick and more or less effortless to prepare and should be eaten hot, be sure to make your sides and salads before you begin cooking the fish.
And here you have it, your tasteful full of love Baked Fish, healthy so you can enjoy it with your loved ones.
Mediterranean White Fish (Gluten-Free)
In a small mixing bowl combine a quarter cup of extra virgin olive oil, 1 lemon, juiced, 2 teaspoons of crushed or minced garlic, a half teaspoon of oregano, and a half teaspoon of granulated sugar (which is optional), beaten until well combined.
Heat a large pan over a medium-high flame, then add a tablespoon of the olive oil marinade, swirling to coat the bottom. Add half of a yellow onion, sliced and sauté it until the underside begins to brown, approximately 2 minutes or you can try another way of sauteing until tenderized, and that should take about 6 minutes.
The next thing is to add 8 ounces of grape tomatoes, halved, 4 ounces of mixed olives, and an extra tablespoon of the marinade to the pan. Continue cooking over a medium-high flame until done, stirring frequently.
Meanwhile, coat a sheet pan with more of the olive oil marinade, then add 500-600g of white fish, which can be cod or tilapia. Sprinkle each fillet with a tiny pinch of salt, then lightly coat the tops with olive oil marinade. Preheat the oven to 425F; after that, bake the fish for 4 to 7 minutes until cooked through and in the form of flakes.
Now everything is done! Use a plate of your choice where you can place the white fish over, then top with the onions, tomatoes, and olives. You should serve it immediately, and don’t forget to drizzle each dish with any remaining olive oil marinade when plating, for the flavorsome taste.
This is one of the easiest recipes you can make! You will want to have this tasteful Mediterranean White Fish at least twice a week. This recipe is delicious and perfect for summer, and it’s ready in just about 20 minutes.
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