Summerlicious Mediterranean Fish Fillets
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.