Italian Fish with Salsa Recipe

Italian Fish with Salsa is an easy, wholesome fish recipe that’s mild but stuffed with flavour! Referred to as Pesce Con Salsa Piccante in Italian, it is a full nutritious meal that’s solely 420 energy – together with the bread which is a MUST for mopping up the juices.

This can be a pan fried fish recipe so is greatest made with skinny fish fillets. Use your fish of alternative – something appropriate for cooking on the range!

Fish with Salsa

The primary official RecipeTin LITE recipe!!! Recipes that fall into this class are wholesome meals which might be lower than 500 energy for the whole meal. Nearly all of the dinner meals I share are lower than 500 energy a serving however that’s often excluding the perimeters like rice or bread that it’s served with.

So RecipeTin LITE recipes will probably be fairly totally different in that they’re lower than 500 energy for the whole plate of meals you see – sides and all.

Wholesome – with out compromising on flavour. No searching down uncommon elements, no substituting actual sugar with synthetic sugar, no package deal mixes, no plastic food regimen cheese.

This can be a fast wholesome fish recipe that’s stuffed with recent flavours!

This Fish with Salsa is recent, wholesome, mild but stuffed with flavour. The kind of meal I make once I’m brief on time – a fast pan fried fish fillet topped with some kind of salsa on prime – a spicy Italian tomato salsa on this case.

Salsa for Fish

This wholesome fish recipe is topped with tomato salsa, and the juices from the tomato varieties the dressing. We  season the tomato with salt then go away it for a very good 20 minutes or so earlier than spooning it over the fish. This serves 2 functions:

1. The tomato items soften in order that they kind of “meld” collectively higher with the gentle flesh of the fish; and

2. It creates a juice which is used because the sauce for the fish, slightly than utilizing masses and a great deal of olive oil.

A fast, wholesome fish recipe

Excluding the time the salsa is put aside to sweat, this Fish with Salsa is a brilliant quick meal – 5 minutes of prep, 10 minutes to cook dinner.

So that is low on energy – 420 energy for this complete plate together with 2 slices of bread (that are important for mopping up the juices!) – wholesome, mild, bursting with recent flavour and tremendous fast to organize.

Ticks all my containers!

Italian Fish with Salsa Recipe

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Serves: 2 Prep Time: 5 minutes Cooking Time: 10 minutes 10 minutes

Nutrition facts: 420 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

• 2 ripe tomatoes , deseeded and diced (Note 1)
• 1/2 tsp fresh chili , finely chopped (or 1/4 tsp red pepper flakes)
• 2 tsp extra virgin olive oil
• 1/4 tsp salt
• Black pepper
• 1/4 cup , packed, basil leaves
• 6 slices eggplant , 1cm / 1/2" thick
• 2 x 150g / 5oz fish fillets (I used perch)
• Salt and pepper
• 1 tbsp plain flour
• 1 tbsp oil
• 4 slices sourdough bread , toasted

Instructions

1. Combine the Spicy Salsa ingredients except basil in a bowl. Set aside for 20 minutes to sweat so juices seep and the tomatoes soften.
2. Season eggplant and fish generously with salt and pepper. Then dust fish with flour, shaking off excess.
3. Heat 1/2 tbsp oil in a non stick skillet over high heat. Add the eggplant and cook each side until charred and softened - about 2 minutes first side, 1 1/2 minutes second side. Remove onto a plate.
4. Heat remaining oil. Add fish and cook until light golden on both sides, pressing down with an egg flip to brown it evenly.
5. Tear basil leaves with your hands and toss through the salsa.
6. To serve, place 3 eggplants on each plate, top with a piece of fish and spoon over the salsa + juices. Serve with toasted sourdough on the side.

Notes

1. To deseed tomatoes, cut in half then use a spoon to scoop out the water flesh and seeds. Then dice the tomato to use for the recipe.
2. This recipe is great with any type of fish that can be pan seared quickly.
3. Nutrition per serving for complete meal as shown in the photos INCLUDING bread.