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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 272.1
  • Total Fat: 21.9 g
  • Cholesterol: 11.0 mg
  • Sodium: 583.3 mg
  • Total Carbs: 1.7 g
  • Dietary Fiber: 0.6 g
  • Protein: 19.8 g

View full nutritional breakdown of Grilled Fish with Salsa Verde calories by ingredient
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Grilled Fish with Salsa Verde

Submitted by: CHEEKYCHOOK

Introduction

I use whatever fish I fancy, in this calculation I have used 2 tilapia fillets, but you can use any fish you like, such as sea-bass which is also very good, or lemon sole and so on.

Serve with some new potatoes, asparagus, broccoli, salad or whatever takes your fancy – the ultimate fast food!
I use whatever fish I fancy, in this calculation I have used 2 tilapia fillets, but you can use any fish you like, such as sea-bass which is also very good, or lemon sole and so on.

Serve with some new potatoes, asparagus, broccoli, salad or whatever takes your fancy – the ultimate fast food!

Number of Servings: 2

Ingredients

    Tilapia fillets, x 2
    1 clove of garlic, peeled
    2 tbsp of capers, drained
    4 small gherkins, drained and finely chopped
    2 good-quality anchovy fillets, finely chopped
    Some fresh flat-leaf parsley, finely chopped
    Some fresh basil, leaves picked and finely chopped
    2 tbspf fresh mint, leaves picked and finely chopped
    0.5 tablespoon Dijon mustard
    Some red wine vinegar (quantity varies)
    2.5 tbsp good-quality extra virgin olive oil
    0.5 tbsp butter
    sea salt and freshly ground black pepper to taste

Directions

Put the fish fillets into a clean plastic bag and season nicely with salt and pepper and a small handful of flour. Toss around until all the fillets are well coated.

Heat half tbsp of olive oil in a large non-stick frying pan and quickly but carefully put your fillets in so they all cook at the same time. Cook for a couple of minutes until beautifully golden, then, starting with the fillet that went in first, turn them all over.

Once you’ve done that, add the butter to colour and flavour the fillets. Cook for no more than another 2 minutes. When the fillets are golden on both sides, remove the pan from the heat. Wait for 20 seconds before squeezing in the juice of ½ the lemon and shaking the pan about, otherwise the lemon juice will burn black and ruin the whole thing.

Divide the fish fillets between your plates with some of the juices from the pan.

Meanwhile, to make your salsa verde, finely chop the garlic and put in a bowl. Add the capers, gherkins, anchovies, parsley, basil and mint. Mix in the mustard and 1 or 2 tablespoons of red wine vinegar, then 2 tbsp of olive oil, to make a loose mixture.

Balance the flavours with pepper and, if necessary, salt and a little more red wine vinegar.


Number of Servings: 2

Recipe submitted by SparkPeople user CHEEKYCHOOK.





TAGS:  Fish | Dinner | Fish Dinner |

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