220 . Store in the coldest part of the refrigerator up to 2 days before using. Nutrition. The fishermen from Tarragona were the first ones who made this sauce to be served and eaten with fish, although nowadays, Spanish people also used it as a dip with “calçots” – the spring onions prepared on a grill. Grilled fish fillet with pesto sauce View Recipe this link opens in ... "This simple, healthy, and delicious Mediterranean fish, also known as 'Greek Sea Bass', should be cooked whole," says Christala. Heat oil in large, oven-proof skillet. Set aside. For this Pan-Roasted Fish with Mediterranean Tomato Sauce recipe, Chef Ed Kenney uses Hawaiian fish such as mahimahi and onaga (long-tailed snapper), but any type of meaty, white fish like snapper will work. (They should not smell fishy.) Cook onion, red capsicum, eggplant and tomatoes stirring for 5-10 minutes or until softened and slightly thickened. It is incredibly flavorsome and exceptionally quick to prepare. https://www.themediterraneandish.com/baked-cod-recipe-lemon-garlic When purchasing fresh fish fillets and steaks, make sure that they have a firm texture, moist appearance and fresh odor. This versatile Spanish sauce can be served with fish, seafood, and pasta. Bake for 15 minutes or until fish is cooked through. Add onion and saute over medium-high about 5 minutes or until beginning to soften. Arrange fish fillets in skillet and spoon most of the sauce over fish. Add remaining ingredients except fish. Bake uncovered for 15-20 minutes, until fish flakes easily with fork. https://www.purewow.com/food/mediterranean-diet-fish-recipes "The cavity of the fish can be stuffed with lemon and other ingredients for added flavor. Place the softened vegetables, cherry tomatoes, olives, capers and thyme sprigs over the fish. allrecipes.com.au/recipe/1849/mediterranean-baked-fish.aspx Simmer uncovered for 30 minutes. It is a very mild-tasting and versatile fish. Calories . Top already-delicious grilled salmon with a Mediterranean-inspired salsa made with fresh tomatoes, tangy feta and Kalamata olives. Preheat oven to 180°C. Place the fish into a roasting pan. Use U.S. wild-caught yellowtail snapper; avoid red snapper. Heat oil in a medium-sized pan over high heat.