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Filets de poisson méditerranéens
Faible en glucides

Filets de poisson méditerranéens

By:Heather Brooks

I use any type of fillet with this recipe but love it with halibut, pickerel or haddock. The spices used leaves you feeling warm and satisfied. I make this dish at least once a week.

TIME
TIME
30 min
SERVINGS
SERVINGS
10 personnes
DIFFICULTY
DIFFICULTY
Doucement
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Ingrédients

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  1. 3lbs of halibut, pickerel or haddock fillets (stack 2 pieces on top of each other if very thin).
  2. 1 sweet onion/shallot
  3. 5 roma tomatoes, thinly sliced
  4. 4 Tbs of capers in brine (optional)
  5. 1 tsp salt
  6. 1/2 tsp pepper
  7. 1 heaping tsp curry powder
  8. 1 tsp paprika
  9. 1 tsp garlic powder
  10. 1 heaping Tbs tomato paste
  11. 1 Tbs of brown sugar
  12. Juice of 1 lemon (1/4 cup)
  13. 1/3 cup EVOO

Instructions

  • Preheat your oven to 420'F
  • In an oven safe pan lined with parchment paper, place the fillets
  • In a bowl combine salt, pepper, curry powder, paprika, garlic powder, tomato paste, brown sugar, lemon, and EVOO to make the sauce.
  • Spread the sauce evenly over the fillets
  • Layer the sliced onions and tomatoes on top
  • Sprinkle the capers over everything
  • Cover with wet parchment paper and then foil and bake for 20 minutes
  • Remove the covering, change your oven to broil and broil for 10 minutes until the tomatoes begin to crisp
  • Garnish with flakey salt, parsley and chives
  • Enjoy!

Nutrition Values

Per serving (200 g)
  • Calories: ~220–260
  • Protein: ~28–34g
  • Carbohydrates: ~5–7g
  • Fat: ~10–13g
  • Fiber: ~1–2g
  • Sugar: ~3–4g
  • Sodium: ~350–550mg

Mediterranean Fish Fillets Comments

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