Pescado En Salsa Verde(Fish In Green Sauce)
Pescado en Salsa Verde is a delightful fish dish featuring tender steaks of haddock, cod, or pollock enveloped in a vibrant green sauce. With flavors of garlic, white wine, and fresh parsley, this dish is perfect for seafood lovers seeking a light, comforting meal that pairs beautifully with rice or crusty bread.
Ingredients
Instructions
- Sprinkle fish with salt, then dip the steaks in flour; shake to remove the excess.
- In a heavy skillet, heat the olive oil.
- Add the fish and cook for about 4 minutes on each side. Transfer oil to a heavy skillet.
- Cover fish steaks in the pan to keep them warm while you prepare the sauce.
- Heat the oil again and add the onion.
- Cook for 5 minutes, stirring constantly, until soft and transparent, but not brown.
- Stir in 2 tablespoons of flour; mix thoroughly and pour in the water and wine.
- Cook over high heat, stirring constantly, until sauce comes to a boil and thickens lightly.
- Reduce heat to low and simmer for 3 minutes.
Tips & Substitutions
For a lighter touch, substitute the white wine with vegetable broth or lemon juice to enhance the flavor without the alcohol. If you prefer a thicker sauce, increase the flour to 3 tablespoons. Ensure the fish is fresh for the best taste; if using frozen, thaw completely and pat dry before cooking. Serve with a sprinkle of additional parsley for a pop of color.
Serving Suggestions
Serve the fish in green sauce over a bed of fluffy rice or with warm tortillas for a satisfying meal. It pairs beautifully with a side of sautéed vegetables or a fresh salad dressed with lime juice. For a delightful twist, consider pairing it with 7 Layers From Texas for a complete feast.
Storage & Reheating
Store leftover pescado en salsa verde in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in a skillet over low heat, adding a splash of water to prevent drying out. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Pescado En Salsa Verde(Fish In Green Sauce) contains roughly 591 calories, with 50g protein, 72g carbohydrates, and 9g fat. It is an excellent source of protein (100% of the Daily Value), iron (33% of the Daily Value), and dietary fiber (25% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 2392mg per serving (104% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, you can use frozen fish, but make sure to fully thaw it and pat dry before cooking. This ensures that the flour adheres properly and helps to achieve a nice crust when frying.
What can I substitute for white wine?
If you prefer not to use white wine, you can substitute with an equal amount of vegetable broth or a mixture of lemon juice and water. This will maintain the acidity needed for the sauce without the alcohol.
How do I make the sauce spicier?
To add some heat to the sauce, consider incorporating chopped jalapeños or a pinch of red pepper flakes while cooking the onions. This will enhance the flavor without overpowering the dish, giving it a nice kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).