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Mediterranean Fish

Name: Mediterranean Fish
Cook time: 1200 s
Total time: 1500 s
Yield: 4
Ingredients: 500 grams Fish trout rainbow wild raw; 1 Unit Onions raw; 2 Units Tomatoes yellow raw; 3 Units Garlic raw; 10 grams Thyme fresh; 1 teaspoon Spices cumin seed; 1/2 teaspoon Spices coriander seed; 1/2 teaspoon Spices paprika; 1/2 teaspoon Salt table; 1/4 teaspoon Spices pepper white; 5 grams Molasses; 2 tablespoons Vegetable oil palm kernel

25'

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Not included in this recipe

Treenut

Peanuts

Lactose

Egg

Crustaceans

Lunch

Treenut-Free

Peanuts-Free

Ingredients

Servings

- 4 Portions +

Fish, trout, rainbow, wild, raw

500 grams Fish, trout, rainbow, wild, raw

Onions, raw

1 Unit Onions, raw

Tomatoes, yellow, raw

2 Units Tomatoes, yellow, raw

Garlic, raw

3 Units Garlic, raw

Thyme, fresh

10 grams Thyme, fresh

Spices, cumin seed

1 teaspoon Spices, cumin seed

Spices, coriander seed

1/2 teaspoon Spices, coriander seed

Spices, paprika

1/2 teaspoon Spices, paprika

Salt, table

1/2 teaspoon Salt, table

Spices, pepper, white

1/4 teaspoon Spices, pepper, white

Molasses

5 grams Molasses

Vegetable oil, palm kernel

2 tablespoons Vegetable oil, palm kernel

Mediterranean Fish

Nutri value

Go to instructions

Instructions

3 Steps

25'

Total

Preparation

20'

Cooking

Waiting

Step by step

1 of 3

10'

Step 1

• Start by mixing the spices in a bowl, and using half the mixture to apply to the fish as a dry rub.
• Add a tablespoon of oil to your pan and on medium high heat, sear the fish on both sides, starting with skin side down.
• After searing a few minutes on each side, remove the fish and set aside.

Check

2 of 3

10'

Step 2

• In the same pan, add a tbsp of oil and add the diced onion and crushed garlic, then cook on medium heat, until the onions wilt, about 5 minutes.
• While they cook, chop up the tomato into cubes and add to the pan, allowing them to cook down with half a cup of water and cover for about 10 minutes. Add the rest of the spices in as well.
• Taste sauce and adjust seasoning, then nestle in the fish along with a few sprigs of fresh thyme.

Check

3 of 3

Step 3

• Allow the fish to cook in the sauce for an additional 10 minutes, and check to ensure its cooked through. Serve with your favorite rice and side of salad.

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Serve with a Side Salad

Pair the Mediterranean fish with a fresh side salad for a complete meal.