Here a small overview, so that you succeed the preparation simply…
1.1 Buy Fish Fillet
I used fresh cod in my recipe. When buying, make sure that the pieces are approximately the same thickness.
Important: A fresh fish smells little and pleasant! Otherwise it is better to use frozen fish..
Ideal fish fillets for frying are cod and cod, redfish or hake
You need some flour
For frying sunflower oil and butter or clarified butter
For seasoning salt, pepper
1.2. Prepare and fry Fish Fillet
Rinse the fish fillet under cold water and pat dry.
I used a knife to cut the cod into pieces of about the same size.
It’s easy to get the fish fillet boneless: I always feel the fillet on bones and pull out big bones with a pair of tweezers. When I cut redfish, I often cut away generous parts at the edge, there are sometimes many small bones.
The preparation in the pan I describe to you below step by step in detail.
2. Mediterranean Roast Fish Accompaniment
For this dish, I’ve prepared an extraordinary tomato sauce. I braised the tomatoes in the oven, caramelising them deliciously. I use these tomatoes as a base for the tomato sauce.
Tomato sauce with tomatoes from the oven… this is tomato sauce cook without pot!
As further Mediterranean grave-goods I have invented pesto from basil and basil chips. As a side dish a tomato rice with courgette.
Mediterranean fish served with rice, braised tomato, basil and pesto and tomato sauce.
2.1 Prepare Tomato Rice
Here are my tips for tomato rice, the details of how to prepare it with photos can be found further down in the article.
I fried the rice uncooked and then boiled it with the liquid.
Then I separated the courgettes because of their tenderness and gently added them to the dish at the end.
You can prepare this rice with Basmati rice or risotto rice….
2.2 More Rice Side Dishes Ideas for Fish
Rice is a fantastic accompaniment to fried or poached fish. I have already cooked some fish with rice recipes for you. Here are just a few examples from my risotto kitchen:
Tomato Rice with Grilled Tomato, Zucchini and Basil Chips
1cantomatoesI use chunky tomatoes.
1pcclove of garlicfresh
8pcfresh basil leaves
5tbsoilfor frying the basil leaves
1tbsoilfor frying the courgette cubes
Vine Tomatoes from the Oven
3paniclesvine tomatoessmall tomatoes
2paniclesvine tomatoes from the oven
somesaltaccording to taste
somepepperaccording to taste
60gParmesanor Pecorino hard cheese
Prepare Ingredients and Tomatoes
Here are the ingredients for our dish at a glance.
Prepare the tomatoes: Place the small tomatoes on the panicle in a roaster, marinate with olive oil, sugar, salt and pepper. Cook in the oven at 220°C for about 15-25 minutes.
Keep a part of the tomatoes warm in the oven until serving. Place the plates in the oven to serve. Switch off the oven! Use the rest of the tomatoes for the tomato sauce.
Add the tomato stock from the roaster, season with salt, pepper, sugar and marjoram.
Mix the tomato sauce and season to taste. You can either pass the sauce through a fine sieve or add fibre to the fish. Keep the tomato sauce warm.
Preparing Basil Crisps
Use basil without the stems and pluck out only the basil leaves.
Heat enough oil in a pan and fry the basil leaves. Lightly season with salt. To drain the frying fat, place the basil chips on a kitchen paper.
Prepare the courgettes for frying in a pan. Wash, dry and quarter the courgettes and remove the inner part.
Cut the courgettes into cubes of about 1 cm in size.
Roast the courgettes briefly in a pan with a little oil.
Prepare Basil Pesto
Roast pine nuts WITHOUT oil in a pan.
Put basil, roasted pine nuts, olive oil, grated parmesan, salt and pepper in a chopper.
Mix the ingredients to make a fine pesto.
Pour the finished basil pesto into a screwable jar.
A part of the pesto is later used for decoration on the plate.
Prepare Rice with Tomatoes
Cut the spring onions into rings and sauté in a pan with butter and rice. Fry the finely chopped fresh garlic briefly.
Add the tomatoes to the rice in the pot.
Add the vegetable stock.
Let the rice simmer for 12 minutes at low heat.
Please cook the dish in the pot WITHOUT lid, otherwise the green ingredients turn grey.
Fry Fish Fillet
Remove bones as good as you can. Portion the fish fillets into suitable pieces so that they remain large enough for the plate and at the same time are easy to turn in the pan without breaking.
After cleaning, dab the fish pieces dry, season with pepper and salt, turn in flour.
Fry the fillets in oil (or clarified butter) on both sides until hot. The fish does not need more than 3 minutes per side.
Reduce the frying temperature slightly. Now add butter to the fried fish for the fine butter taste and fry again on both sides for 2 minutes. If you use clarified butter for frying you can save this step!
Sideboards on the Plate
First spread the rice over the centre of the plate. Spread the fried courgette cubes on the rice. Decorate with the pesto and crispy basil chips.
Place fried fish fillets hot and fresh from the pan on top of the rice.
Garnish with the caramelized tomatoes.
Serve the tomato sauce separately at the table for self-service.
Enjoy your meal!
4. Calories Fish Fillet with Rice Mediterranean Style
Recipe Cod fried with Rice in Mediterranean Style
Amount Per Serving
Calories 879Calories from Fat 432
% Daily Value*
Total Fat 48g74%
Saturated Fat 17g85%
Polyunsaturated Fat 11g
Monounsaturated Fat 16g
Total Carbohydrates 80g27%
Dietary Fiber 9g36%
* Percent Daily Values are based on a 2000 calorie diet.
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I am Thomas and show you on this website great recipes to cook yourself.