Cooking instructions for fish from the Mediterranean, prepared with tomato sauce, garlic, peppers, and much more stuff. Simmered fish is a dish that is both delicious and good for you. You can use any kind of white fish in it.
It’s likely that the Mediterranean fish in tomato sauce that we produce in the kitchen that we share with our extended family will turn out to be the simplest fish recipe you’ll ever make from scratch.
This delectable and tasty recipe came to us from the family of my husband’s father, who is from the Mediterranean region.
My husband’s father’s family has been making it for generations. In order to successfully complete this dish, you can make use of virtually any kind of boneless white fish that you choose.
Cooking the fish fillets in a tomato sauce that has been cooked for a long amount of time with cloves of garlic, roasted red bell peppers, spices, and various fresh herbs is the preparation method used.
As a direct result of this, even though there are just a few components that are required, this recipe nevertheless manages to pack a lot of flavors!
The fact that it requires a relatively modest amount of effort on your part is one of the things that makes it the most tempting.
This recipe for fish produces a scrumptious main meal that is great for midweek dinners as well as dinners for any other occasion because it is simple to create and contains nutritional ingredients.
My spouse spent his childhood in Israel, more specifically near the coast of the Mediterranean Sea, which is located in the nation of Israel.
They based the majority of their food on fresh fish, which they cooked in a wide range of different styles, and they considered their house to be one of the most important parts of their lives.
This wholesome fish dish was a favorite of his Sephardic Jewish mother, and she frequently cooked it for family gatherings on Shabbat and other holidays.
It was a good source of protein and omega-3 fatty acids. It gave her great pleasure to pass it on to her children and grandkids.
The recipe for her fish in tomato sauce has been passed down through the generations in their family. It is one of the recipes that has been passed down through the family for many generations, and it is one of the foods that my husband enjoys eating the most.
The preparation of a dish consisting of this type of fish that is common in the Mediterranean and is doused in tomato sauce is as simple as it gets.
The time required for the preparation and cooking of the fish, which is just around half an hour in total, does not include the time required for the fish fillets to defrost from being frozen.
The sauce has a lovely aroma and flavor of garlic, and in addition to that, it has just a little of spice, as well as just a touch of sweetness.
All of these characteristics come together to create a delicious overall experience. Even though it can seem like a long time to simmer fish fillets for twenty minutes, the bed of herbs that is underneath them serves to screen them from the direct heat, so the procedure actually only takes about 10 minutes to complete.
Even though it could seem like a long time. As a result of this, the fish is prepared by simmering it at a low temperature for an extended period of time.
This allows the fish to thoroughly absorb the robust flavor of the sauce as it is being prepared. Depending on how thin the fillets are sliced, they may become slightly separated when cooking; nevertheless, sea bass and cod usually maintain their shape pretty well.
For supper that is low in carbs and gluten-free, as well as light and filling, I like to serve this Mediterranean fish topped with tomato sauce over cauliflower couscous.
In addition to this, you can serve it over traditional couscous, basmati rice, or even mashed potatoes if you’re in the mood for something heartier.
The fact that cauliflower couscous is not only extremely tasty but also kosher for Passover enables one to use it in a wide variety of ways. You will need to acquire roasted bell peppers, or you may learn how to roast bell peppers on your own (it is a pretty simple process). Aside from that, the preparation is quite straightforward.
The ingredients in this recipe are 4 fillets of boneless, skinless, white fish that are lean and thin (sea bass, branzino, sea bream, flounder, or similar), 1 and a half cups of boiling water, 1/4 cup tomato paste, 1/2 tsp paprika, 1/2 milligram of sugar or 1 milligram of honey (optional), 1/4 tsp cayenne pepper, 1/2 milligram of dried red pepper flakes (for a touch of heat; if you’re not a fan of spicy food, feel free to leave them out), Both pepper and salt, 2 large roasted red bell peppers, skinned and cut into strips (see notes), 2 handfuls of fresh cilantro or parsley, whatever you prefer. 12 individual garlic cloves.
Serving options include rice, mashed potatoes, cauliflower couscous, and ordinary couscous.
There is no requirement for any of these. Serve this meal with cauliflower couscous (recipe available by clicking the link above), mashed potatoes (recipe available by clicking the link above), or basmati rice to make it appropriate for diets that exclude gluten.
If you are preparing this dish during Passover, substitute cauliflower couscous or mashed potatoes for the matzoh ball filling. If you only have thicker white fish fillets on hand (like cod or halibut), you may want to consider cutting the fillets in half lengthwise to generate thinner fillets.
This will allow you to use the fillets for a recipe that calls for thinner fillets. During the time that the fillets are simmering in the sauce, this will enable them to take on additional flavor from the sauce.
After being subjected to the prolonged cooking process, they will become more durable if you leave them in their thicker state.
This time-honored cooking technique from the Mediterranean region works very well with fillets that are not only thin but also relatively lean, like the ones that are included in the ingredients.
You may cut down on the amount of acidity that is found in the sauce by adding some sugar or honey to it. This will also give it a touch of sweetness.
You are welcome to skip this step if you are making an effort to reduce the number of carbohydrates that you consume.
If your fish was previously frozen, you should give it a full day in the refrigerator to thaw before preparing it. After being rinsed in cold water, the fillets should be dried with paper towels before being stored.
Tomato paste, paprika, cayenne pepper, sugar, or honey (optional), and three-quarters of a teaspoon of salt should be mixed together in a small bowl or a measuring cup with a capacity of two cups of boiling water. The bowl or cup should have a capacity of two cups.
If you are concerned about how much salt you take in on a regular basis, you can cut the amount to one-half of a teaspoon or even less if necessary.
When using a large sauté pan, the fish fillets should be set on top of an even “bed” of cilantro or parsley, roasted bell pepper slices, and garlic cloves.
This “bed” should have been prepared beforehand. Place the fish fillets in a single layer on top of the bed of herbs, peppers, and garlic.
Lightly season with salt and pepper, then scatter crushed red pepper flakes in an even layer over the surface after lightly seasoning with salt and pepper.
After the fillets have been seasoned, pour the liquid that was created from the tomato paste over them so that they are completely covered in the sauce.
Place the pot on top of the stove and reduce the temperature so that the sauce just barely bubbles. Place the fish in the sauté pan, reduce the heat to medium-low, and cover the pan with a lid that has a vent in it.
Cook the fish until it reaches an internal temperature of 145 degrees. Simmer the fish for about 15 minutes, basting it with the sauce approximately every three to four minutes, until it is opaque and flaky.
Take the lid off the pan, and then move the heat setting up one notch higher in order to keep the liquid at a simmer.
Continue to baste the fillets while the sauce continues to boil and drop in volume for an additional 5–7 minutes, or until the sauce has reached the desired thickness and the larger garlic cloves have become soft.
The fillets can be served with mashed potatoes, rice, couscous, cauliflower couscous, or any other type of carbohydrate that you want (use cauliflower, rice, or potatoes to make gluten-free).
Before serving, the fish should have the sauce, garlic cloves, and pepper slices sprinkled on top of it.
It is typically served with a side dish that consists of greens that have been sautéed, vegetables that have been roasted, or a spinach salad that is on the lighter side.
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