Why Cook Mediterranean Fish?
Fish, as you can remember, is one of the most consumed foods in the Mediterranean diet; not just for the flavor, but for the nutritive value as well. Fish such as sea bass, codfish, and bream are common in Mediterranean cuisine since it has numerous benefits for the heart and brain.
Furthermore, the Mediterranean diet uses primary seasonings to improve the taste of fish such that they do not overwhelm it.
The Best Mediterranean Fish Recipe
1. Fish and Marinade
To prepare this you will need 4 white fish fillets, sea bass, cod, or snapper are ideal for this recipe, 4 tablespoons fresh extra virgin olive oil, 3 garlic cloves, minced, Juice and zest of 2 lemons.
You can also use 1 tablespoon fresh parsley, chopped, 1 tablespoon fresh oregano, chopped (or 1 teaspoon dried oregano), 1 teaspoon ground cumin, 1 tsp or regular paprika, Pulverized sugar and ground black pepper to taste.
2. Vegetable Medley
To prepare this you will need 500g of eggplant, diced to about 1-inch smokey, 1 red bell pepper, sliced, 1 yellow bell pepper, sliced, 1 zucchini, sliced into rounds, 1 red onion, thinly sliced, 1 cup cherry tomatoes, halved.
You can also use a few olives related to the amount used in the previous recipe: 1/3 cup pitted Kalamata olives, 2 tablespoons capers, 2 tablespoons olive oil, 1 teaspoon dried thyme, Salt and pepper to taste.
3. Optional Garnish
Steps to Prepare Tasty Mediterranean Fish Recipe
Step 1: Marinating the Fish
The first process to impart flavor to your fish is through marinating them. Preparing Mediterranean marinade is easy as it is based on olive oil, lemon juice garlic, and herbs so the fish will be light and crispy instead of being baked.
In another bowl preparatory bowl, mix the olive oil, minced garlic, lemon juice or vinegar, zest part of the lemon, fresh chopped parsley, oregano, cumin, paprika, salt, and freshly ground black pepper. Combine all of the ingredients in a bowl and mix them until they’re completely smooth for a marinade.
Step 2: Wash and Chop the Mediterranean Vegetables
For the Mediterranean fish, we serve roasted vegetables with them. The finger-great vegetable dish is made out of bell peppers, zucchini, eggplant, and cherry tomatoes in olive oil and spices. First, turn your oven on and set it to preheat at and temperature of 400 degrees for 200 degrees centigrade. In a large bowl mix the appetite with olive oil, season with thyme, salt, and pepper; add the eggplant, bell peppers, zucchini, red onion, and cherry tomatoes to coat.
If you used parchment paper or if lightly oiled, spread the vegetables in one layer over the baking sheet. Finally, garnish the entire dish with the Kalamata olives and capers. The vegetables should be baked in the already hot oven for nearly half an hour or until the vegetables are soft but with the outer skin browned slightly.
Step 3: Cooking the Fish
As your vegetables caramelize you can now cook the fish. Pan-searing is a perfect way to get the outside nice and crisp and the fish tender inside. Heat about 2 tablespoons of olive oil in a large heavy skillet, over high heat. Remove the fish from the marinade and free it from the majority of the liquid you soaked it in.
Put the fillets with their skin touching the pan bottom on with the skin side down. Allow them to cook for 3-4 minutes to crisp the skin without having to move them. Turn the fish over and cook for 3-4 more minutes, until the fish turns white and does not stick when pierced with a fork.
Step 4: A Guide to Plating Your Mediterranean Fish
Decoration of your Mediterranean fish dish should be simple and the rich colors of the used ingredients should elaborate the dish. Lay a nice portion of the roasted vegetables on the plate and prepare to add the fish to it. Lay one fillet of fish on top of the vegetables with the crispy side of the fish facing upwards.
Top with ground nuts then sprinkle freshly chopped parsley before serving with lemon wedges. Before serving the barbequed food; lemon juice is used to elevate the flavor to give it some sort of freshness.
Step 5: Perfect Mediterranean Feast
It is just right there under your able preparation. It is recommended to take it hot when it is just prepared to allow the fish to be as tender as we see them here together with the sweetness of caramelized vegetables.
It’s perfect with a side of crusty bread or alongside another Mediterranean grain such as couscous or quinoa.
