Photo: Markus Spiske
Mediterranean Snapper Recipe
20 ingredients
4
openrecipes
This dish is a wonderful easy dish, made in foil pouches in the oven or grill, or even just a casserole dish. NOTE: If you want, you can use parchment pouches...
Estimated Nutrition (whole recipe, rough)
1626
Calories
90g
Protein
60g
Fat
173g
Carbs
Counts 21 of 24 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 21 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Couscous | 1 cup cooked (157g) | 176 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Pita Bread | 1 slice (30g) white | 79 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Olive | 1 large (4g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Plant | not in our table | 0 |
| Salad | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 filets depending on the size of the filet
- 1 can of diced tomatoes, slightly drained
- 1 small zuchinni diced about 1 cup
- 1 small egg plant diced about 1 1/2 cups
- 1 small can 4 oz of sliced of halved black olives
- 1 teaspoon capers
- 1/2 cup sliced or diced white onion (you can take advantage of pre-diced or sliced onion from the produce or salad section or even the frozen diced will work fine
- 1 cup feta cheese crumbled
- 1 cup vigo bread crumbs
- 3 roasted red peppers sliced
- 1 cup white wine
- 2 lemons, juice of 1, and the other one sliced
- 1 teaspoon each thyme and oregano (1 tablespoon of each if fresh herbs)
- 3 teaspoons of butter
- 8teaspoons of olive oil (2 for sauteeing) 4 for garnishing the fish and 2 for the pita bread.
- Salt and pepper for taste
- 3 rounds of pita bread
- 1 box of plain couscous
- Vegetable broth or chicken broth (optional) to cook the couscous in water is fine
- Parsley to garnish the couscous
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By chow ·
Recipe sourced from
openrecipes