Quick Mediterranean Fish
A bright, quick fish dish with tomato, chili, and a hint of cinnamon, perfect for a speedy weekday dinner that delivers bold Mediterranean flavors.
Ingredients
Instructions
- Place the sliced onion, olive oil, and crushed garlic in a 1½‑quart microwave dish and cover.
- Cook on high for 3 minutes.
- Drain the liquid. Arrange the fish fillets on top and pour the stewed tomatoes, green chile salsa, and cinnamon over them.
- Cover and microwave on high for 3 to 4 minutes, or until the fish flakes easily with a fork.
Tips & Substitutions
For a spicier kick, consider adding a pinch of red pepper flakes to the salsa. If you don't have medium green chile salsa, any mild salsa can work as a substitute, though it may alter the flavor slightly. Experimenting with different fish like cod or halibut can also enhance the dish, as both are firm and hold up well during cooking.
Serving Suggestions
Serve the fish over a bed of couscous or alongside a vibrant salad, such as Louis Pappas Famous Greek Salad, for a refreshing contrast. You can also pair it with crusty bread to soak up the delicious sauce. This dish is perfect for a light lunch or dinner and complements a variety of Mediterranean recipes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. When reheating, do so gently in the microwave to avoid overcooking the fish. Cover the container to retain moisture, and heat in short intervals until warmed through.
Nutrition & Diet Analysis (per serving)
Each serving of Quick Mediterranean Fish contains roughly 1651 calories, with 5g protein, 29g carbohydrates, and 173g fat. It is an excellent source of vitamin C (26% of the Daily Value), and a good source of iron and calcium.
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 it's best to thaw it completely before cooking to ensure even cooking. Simply place the frozen fish in the refrigerator for several hours or overnight to thaw.
What can I substitute for stewed tomatoes?
If you don't have stewed tomatoes, you can use diced tomatoes or crushed tomatoes mixed with a bit of Italian seasoning. This will help mimic the flavor profile while maintaining the dish's integrity.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and has turned opaque. This usually takes about 3 to 4 minutes in the microwave, but cooking times may vary depending on the thickness of the fillets.
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).