Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 4 x Fish fillets, such as salmon or possibly sea bass, about 6 ounces each Kosher salt
- 4 lrg Artichokes
- 1/2 x Lemon, juice of, added to:
- 3 c. Water, about
- 6 Tbsp. Extra virgin olive oil, or possibly as needed
- 2 x White onions, sliced Salt and pepper to taste
- 1 c. Diced ,seeded tomatoes Minced mint or possibly parsley
Инструкции
- Sprinkle fish fillets with kosher salt and chill till needed. Trim the artichokes of all leaves and pare them down to the hearts. Scoop out the choke with a sharp spoon and cut the hearts in 1/4-inch thick slices, cut them into wedges if they are very large. Keep them in a bowl of lemon water till needed.
- Film a large saute/fry' pan with extra virgin olive oil. Saute/fry' the artichoke slices, stirring often, for about 5 min. Add in a little of the lemon water and cook till the artichokes are almost completely tender. Set aside.
- Again fill the pan with extra virgin olive oil and saute/fry' the onions over moderate heat till tender and transluscent, about 8 min. Add in diced tomatoes, then return artichokes to the pan. Combine well. Season with salt and pepper.
- Now, rinse the fish.
- At this point, you have two options. You can saute/fry' the fish for 1 or possibly 2 min, top with the artichoke mix, cover the pan and braise over moderate heat, till the fish is just tender. - Or possibly, you can put the fish in the baking dish, top with the artichoke mix, cover the dish and bake in a preheated , 400*F oven, or possibly till fish is tender, about 10 min. (Make sure you check the fish 2 or possibly 3 min before it's supposed to be done) . Garnish with a generous sprinkle of parsley or possibly mint.
- Alternative preparation: If you are feeling adventurous, omit the tomatoes.
- Instead, add in the grated zest of one orange and one lemon to the onions while cooking, plus a healthy pinch of warm pepper flakes. Follow your preferred cooking method for the fish,. Then, garnish with segments from 2 oranges
- (try blood oranges) and finally, the minced mint or possibly parsley.
- Serve with mashed potatoes or possibly rice.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 329g | |
| Recipe makes 4 servings | |
| Calories 230 | |
| Calories from Fat 181 | 79% |
| Total Fat 20.53g | 26% |
| Saturated Fat 2.87g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 40mg | 2% |
| Potassium 290mg | 8% |
| Total Carbs 11.69g | 3% |
| Dietary Fiber 5.4g | 18% |
| Sugars 3.47g | 2% |
| Protein 2.23g | 4% |
