MEDITERRANEAN DIET FISH AND SEAFOOD RECIPES

Fish and Orzo

Preparation time: 10 minutes

Cooking time: 35 minutes

Servings: 4

Ingredients:

  • 1 teaspoon garlic, minced
  • 1 teaspoon red pepper, crushed
  • 2 shallots, chopped
  • 1 tablespoon olive oil
  • 1 teaspoon anchovy paste
  • 1 tablespoon oregano, chopped
  • 2 tablespoons black olives, pitted and chopped
  • 2 tablespoons capers, drained
  • 15 ounces canned tomatoes, crushed
  • A pinch of salt and black pepper
  • 4 cod fillets, boneless
  • 1 ounce feta cheese, crumbled
  • 1 tablespoons parsley, chopped
  • 3 cups chicken stock
  • 1 cup orzo pasta
  • Zest of 1 lemon, grated

Directions:

1- Heat up a pan with the oil over medium heat, add the garlic, red pepper and the shallots and sauté for 5 minutes.

2- Add the anchovy paste, oregano, black olives, capers, tomatoes, salt and pepper, stir and cook for 5 minutes more.

3- Add the cod fillets, sprinkle the cheese and the parsley on top, introduce in the oven and bake at 375 degrees F for 15 minutes more.

4- Meanwhile, put the stock in a pot, bring to a boil over medium heat, add the orzo and the lemon zest, bring to a simmer, cook for 10 minutes, fluff with a fork, and divide between plates.

5- Top each serving with the fish mix and serve.

Baked Sea Bass

Preparation time: 10 minutes

Cooking time: 12 minutes

Servings: 4

Ingredients:

  • 4 sea bass fillets, boneless
  • Sal and black pepper to the taste
  • 2 cups potato chips, crushed
  • 1 tablespoon mayonnaise

Directions:

1- Season the fish fillets with salt and pepper, brush with the mayonnaise and dredge each in the potato chips.

2- Arrange the fillets on a baking sheet lined with parchment paper and bake at 400 degrees F for 12 minutes.

3- Divide the fish between plates and serve with a side salad.

Fish and Tomato Sauce

Preparation time: 10 minutes

Cooking time: 30 minutes

Servings: 4

Ingredients:

  • 4 cod fillets, boneless
  • 2 garlic cloves, minced
  • 2 cups cherry tomatoes, halved
  • 1 cup chicken stock
  • A pinch of salt and black pepper
  • ¼ cup basil, chopped

Directions:

1- Put the tomatoes, garlic, salt and pepper in a pan, heat up over medium heat and cook for 5 minutes.

2- Add the fish and the rest of the ingredients, bring to a simmer, cover the pan and cook for 25 minutes.

3- Divide the mix between plates and serve.

Halibut and Quinoa Mix

Preparation time: 10 minutes

Cooking time: 12 minutes

Servings: 4

Ingredients:

  • 4 halibut fillets, boneless
  • 2 tablespoons olive oil
  • 1 teaspoon rosemary, dried
  • 2 teaspoons cumin, ground
  • 1 tablespoons coriander, ground
  • 2 teaspoons cinnamon powder
  • 2 teaspoons oregano, dried
  • A pinch of salt and black pepper
  • 2 cups quinoa, cooked
  • 1 cup cherry tomatoes, halved
  • 1 avocado, peeled, pitted and sliced
  • 1 cucumber, cubed
  • ½ cup black olives, pitted and sliced
  • Juice of 1 lemon

Directions:

1- In a bowl, combine the fish with the rosemary, cumin, coriander, cinnamon, oregano, salt and pepper and toss.

2- Heat up a pan with the oil over medium heat, add the fish, and sear for 2 minutes on each side.

3- Introduce the pan in the oven and bake the fish at 425 degrees F for 7 minutes.

4- Meanwhile, in a bowl, mix the quinoa with the remaining ingredients, toss and divide between plates.

5- Add the fish next to the quinoa mix and serve right away.

Lemon and Dates Barramundi

Preparation time: 10 minutes

Cooking time: 12 minutes

Servings: 4

Ingredients:

  • 2 barramundi fillets, boneless
  • 1 shallot, sliced
  • 4 lemon slices
  • Juice of ½ lemon
  • Zest of 1 lemon, grated
  • 2 tablespoons olive oil
  • 6 ounces baby spinach
  • ¼ cup almonds, chopped 4 dates, pitted and chopped
  • ¼ cup parsley, chopped
  • Salt and black pepper to the taste

Directions:

1- Season the fish with salt and pepper and arrange on 2 parchment paper pieces.

2- Top the fish with the lemon slices, drizzle the lemon juice, and then top with the other ingredients except the oil.

3- Drizzle 1 tablespoon oil over each fish mix, wrap the parchment paper around the fish shaping to packets and arrange them on a baking sheet.

4- Bake at 400 degrees F for 12 minutes, cool the mix a bit, unfold, divide everything between plates and serve.

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