Mediterranean-style Fish by @louloukitchen_

45 min

3 servings

🍅

2 jars

Tomato sauce

🥔

4

Potato

🥕

2

Carrot

🍅

10

Cherry tomato

🧅

1

Onion

🧄

1 tsp

Garlic powder

🐟

3

White fish fillet

🫒

Olive oil

🌾

60 g

Flour

🫙

1 tbsp

Cumin

💧

1 jar

Water

🫒

Capers

🍋

Lemon

🌿

Basil

  1. Peel
    • Potato
    • Carrot
    • Onion

    Peel the vegetables (potatoes, carrots, onion) and finely cut them with a knife or a mandoline.

  2. Arrange
    • Potato
    • Carrot
    • Onion

    Arrange the vegetables in an oven dish, add a drizzle of olive oil, the tomato sauce, and the capers, then bake for 20 min at 200 degrees.

  3. Sear
    • Flour
    • White fish fillet
    • Potato

    Flour the fish then sear it in a pan for 3 min on one side only, then add it to the vegetables for another 10 min of cooking.

  4. Add
    • Lemon
    • Basil

    Add a little lemon and basil at the end.

Mediterranean-style Fish by @louloukitchen_

45 min

3 servings

🍅

2 jars

Tomato sauce

🥔

4

Potato

🥕

2

Carrot

🍅

10

Cherry tomato

🧅

1

Onion

🧄

1 tsp

Garlic powder

🐟

3

White fish fillet

🫒

Olive oil

🌾

60 g

Flour

🫙

1 tbsp

Cumin

💧

1 jar

Water

🫒

Capers

🍋

Lemon

🌿

Basil

Preparation Steps

  1. Step 1/4

    Peel the vegetables (potatoes, carrots, onion) and finely cut them with a knife or a mandoline.

    🥔Potato
    🥕Carrot
    🧅Onion
    🔪Peeler
    🔪Knife
    🔪Mandoline

  2. Step 2/4

    Arrange the vegetables in an oven dish, add a drizzle of olive oil, the tomato sauce, and the capers, then bake for 20 min at 200 degrees.

    🥔Potato
    🥕Carrot
    🧅Onion
    🫒Olive oil
    🍅Tomato sauce
    🫒Capers
    🍳Oven dish

  3. Step 3/4

    Flour the fish then sear it in a pan for 3 min on one side only, then add it to the vegetables for another 10 min of cooking.

    🌾Flour
    🐟White fish fillet
    🍳Pan

  4. Step 4/4

    Add a little lemon and basil at the end.

    🍋Lemon
    🌿Basil

Composition

Ingredients

Types

Condiments, Vegetables, Spices, Fish, Oils, Grains, Liquids, Fruits, Herbs

Ingredients

Tomato sauce, Potato, Carrot, Cherry tomato, Onion, Garlic powder, White fish fillet, Olive oil, Flour, Cumin, Water, Capers, Lemon, Basil

Notes

White fish fillet (here scorpionfish (rascasse)), Olive oil (a little), Water (same quantity as the small jar of tomato sauce), Capers (amount not given), Lemon (a little, added at the end), Basil (added at the end)

Allergens

Fish, Gluten

Dietetics

Dietary regimen

Pescatarian, Egg-Free, Nut-Free, High-Protein, soy-free, Sugar-Free

Calories

380 kcal

Macro nutrients

Protein: 28g, Carbohydrates: 45g, Fat: 10g, Fiber: 6g, Sugars: 8g

Nutritional Information

Minerals

Potassium: 900mg, Sodium: 650mg, Iron: 2mg, Magnesium: 60mg, Calcium: 60mg

Vitamins

Vitamin C: 25mg, Vitamin A: 450mcg, Vitamin B6: 0.6mg, Vitamin B12: 1.2mcg

Preparation

Time Information

Preparation

15 minutes

Cooking

30 minutes

Overall

45 minutes

Difficulty

Level

Medium (2/4)

Steps

4 steps

Equipments

Utensils

Peeler, Knife, Mandoline, Oven dish, Pan

Appliances

Oven

Type

Type

Type Of Dish

Main Course

Occasions

Everyday

Origin

Source

Platform

instagram

Original Creator

@louloukitchen_

Origin

Cuisine

Mediterranean, French

Geographic

France, Europe

Various

Aspect

Texture

Tender, Saucy, Crispy

Flavors

Savory, Citrusy, Herby, Tangy

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

leftovers : 2 days (in an airtight container,refrigerated below 4°C), freezer : 1 month (in an airtight freezer-safe container,may slightly alter the texture of the potatoes and fish)