Summerlicious Mediterranean Fish FilletsPrint

Ottawa Heart Institute Patient Alumni Cooking Event April 25, 2017

Summerlicious Mediterranean Fish Fillets

Yield: 4 servings

INGREDIENTS
Step Amount Ingredients
1 20 ml 1 tbsp Olive Oil
  80 ml 1/3 C Onions fresh, chopped
  15 ml 1 tbsp Garlic clove, minced
  2 2 Zucchini green, sliced
  1 1 Peppers red diced
  10 ml 2 tsp Oregano fresh chopped
  5 ml 1 tsp. Tarragon fresh chopped
    Salt and Pepper to taste
    pinch Cayenne pepper
       
2 3 small 3 small Tomatoes, diced
       
3 4 fillets (.75 kilo 4 fillets (1 1/2 lb) Fish (Hake Patagonian/Rainbow Trout/Blue Cod)
  1 ml 1/4 tsp Paprika Spanish
      S/P to taste

DIRECTIONS

Step 1

  • In a large pan with high sides, heat olive oil over medium heat.
  • Sauté onion, garlic, zucchini, red pepper and seasonings until softened.

 

Step 2

  • Add tomatoes; simmer and reduce until thick enough to mound on a spoon.

 

Step 3

  • Place fish in a single layer on top of veggies. Sprinkle with seasonings.

 

Step 4

  • Cover and simmer until cooked, about ten minutes.