Fish in Pine Nut Sauce

Dairy Free
Health score
47%
Fish in Pine Nut Sauce
45 min.
8
269kcal

Suggestions

This recipe for Fish in Pine Nut Sauce is a delicious and healthy dish that's perfect for a weeknight dinner or a special occasion. The sauce is made with a blend of pine nuts, garlic, and paprika, giving it a rich and nutty flavor that pairs perfectly with the white fish fillets. The addition of English peas and fresh parsley adds a bright pop of color and a boost of nutrients, making this dish as nutritious as it is tasty.

This recipe is also incredibly versatile. You can choose to brown the fish in a frying pan or poach it gently in the sauce for a more delicate flavor. Or, for an even easier preparation, simply combine the fish and sauce in a baking dish and let the oven do the work. No matter which method you choose, the result is a flavorful and hearty dish that's sure to impress.

Not only is this recipe delicious, but it's also packed with nutrients and offers a well-balanced mix of protein, fat, and carbohydrates. It's also dairy-free, making it a great option for those with dietary restrictions. So, if you're looking for a new way to enjoy fish, give this Fish in Pine Nut Sauce recipe a try. It's sure to become a favorite in your household!

Ingredients

  • 0.3 cup breadcrumbs fresh
  • cup wine dry white
  • 0.3 cup parsley fresh chopped
  • tablespoon garlic finely minced
  • tablespoons olive oil 
  • large onion finely chopped
  • cup peas english cooked
  • 0.5 cup pinenuts 
  • servings pepper black freshly ground
  • teaspoon paprika sweet
  • 1.5 cups tomatoes peeled seeded chopped
  • 1.5 pounds fish fillet white firm cut into 8 pieces

Equipment

  • food processor
  • frying pan
  • baking sheet
  • oven
  • baking pan

Directions

  1. Preheat the oven to 350°F.
  2. Spread the pine nuts on a baking sheet and toast in the oven, stirring occasionally, until fragrant and golden, about 8 minutes.
  3. Pour onto a plate to cool.
  4. Transfer 1/4 cup of the toasted nuts to a nut grinder or small food processor and grind or pulse until finely ground.
  5. In a frying pan, heat 2 tablespoons of the oil over medium heat.
  6. Add the onion and cook, stirring occasionally, until softened and translucent, about 8 minutes.
  7. Add the paprika, garlic, ground pine nuts, bread crumbs, and saffron, if using, and cook, stirring often, for 3 minutes.
  8. Add the tomatoes and stock and cook, stirring occasionally, until thickened, 5 to 8 minutes. Season to taste with salt and pepper. Keep warm over low heat.
  9. In a large frying pan, heat the remaining 2 tablespoons oil over medium heat.
  10. Sprinkle the fish with salt and pepper, add to the pan, and cook, turning once, until browned on both sides, about 3 minutes on each side.
  11. Pour the sauce over the fish, add the peas, if using, and simmer until the fish is opaque throughout, about 5 minutes longer.
  12. Transfer to a serving dish or individual dishes, and garnish with the remaining pine nuts and the parsley.
  13. Serve at once.
  14. Variation
  15. You can skip the step of browning the fish, and instead poach it in the sauce. Or, you can combine the fish and the sauce in a baking dish, making sure the fish is fully covered by the sauce, and bake in a preheated in a 450°F oven until fish is tender, 10 to 12 minutes, depending on the thickness of the pieces. If baking, do not reduce the sauce too much, as some of the liquid will evaporate in the oven.
  16. Wine
  17. Spanish: Chardonnay/blend (Penedès, Tarragona), dry amontillado sherry (Jerez)Non-Spanish: Rousanne/blend (France, California), Chardonnay (Argentina, New Zealand)
  18. From Tapas: Sensational Small Plates from Spain by Joyce Goldstein. Text copyright © 2009 by Joyce Goldstein; food photography © 2009 by Leigh Beisch. Published by Chronicle Books LLC.

Nutrition Facts

Calories269kcal
Protein31.94%
Fat51.68%
Carbs16.38%

Properties

Glycemic Index
29.17
Glycemic Load
1.62
Inflammation Score
-7
Nutrition Score
17.714347787525%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.3mg
Apigenin
4.05mg
Luteolin
0.03mg
Isorhamnetin
0.94mg
Kaempferol
0.18mg
Myricetin
0.34mg
Quercetin
4mg

Nutrients percent of daily need

Calories:268.57kcal
13.43%
Fat:14.6g
22.46%
Saturated Fat:1.96g
12.23%
Carbohydrates:10.41g
3.47%
Net Carbohydrates:8.06g
2.93%
Sugar:3.41g
3.79%
Cholesterol:42.52mg
14.17%
Sodium:75.2mg
3.27%
Alcohol:3.09g
100%
Protein:20.3g
40.61%
Selenium:37.07µg
52.96%
Manganese:1.01mg
50.35%
Vitamin K:48.2µg
45.91%
Phosphorus:239.34mg
23.93%
Vitamin B3:4.57mg
22.85%
Vitamin B12:1.36µg
22.59%
Vitamin C:15.34mg
18.59%
Vitamin D:2.64µg
17.58%
Vitamin E:2.4mg
16.03%
Magnesium:61.33mg
15.33%
Potassium:494.44mg
14.13%
Vitamin A:655.92IU
13.12%
Vitamin B6:0.26mg
13%
Copper:0.25mg
12.48%
Folate:49.75µg
12.44%
Vitamin B1:0.17mg
11.43%
Iron:1.8mg
10.02%
Fiber:2.35g
9.39%
Zinc:1.26mg
8.38%
Vitamin B2:0.13mg
7.72%
Vitamin B5:0.56mg
5.61%
Calcium:35.85mg
3.59%
Source:Epicurious