healthy mediterranean fish recipes

Mediterranean Fish Stew

It's easy to learn how to make healthy mediterranean fish . healthy mediterranean fish is one of my favorite menu.

How to make healthy mediterranean fish easily?

In this recipe you will discover the simplest yet most flavourful way to make the healthy mediterranean fish ! Whether you're cooking for a small family dinner or a daytime potluck, follow these easy steps for some excellent bites!

Ingredients :

• 1 tbsp olive oil
• 1 red onion, diced
• 1 clove garlic, crushed
• 400 g tinned tomatoes
• 90 g black olives
• 1/4 tsp salt
• Freshly ground black pepper
• 2 boneless, skinless cod fillets
• (2 tbsp) fresh parsley
• 1 lemon, quartered

Step :

1. Preheat the oven to 190°C.
2. In an oven-proof dish or pan, heat the olive oil on the hob and gently sweat off the onions and garlic for about 5 minutes.
3. Add the tomatoes, olives, salt and a good amount of black pepper to the pan. Bring the mixture to the boil.
4. Add the fish fillets to the sauce then put the dish, uncovered, in the oven for 15 minutes. The fish is cooked through when it is white and flaky, not grey or translucent.
5. Sprinkle the fish with the parsley and serve each fillet with 2 quarters of lemon.

That's healthy mediterranean fish recipes, Special thanks to Sonia for making this delicious recipe.