Fish in Pine Nut Sauce

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

Suggestions


Are you ready to elevate your dining experience with a delightful seafood dish that boasts both flavor and simplicity? Introducing our Fish in Pine Nut Sauce, a delectable recipe that perfectly balances the richness of fresh fish with the nutty depth of toasted pine nuts. This dish is not only a treat for the taste buds but also an inviting visual feast that is sure to impress your guests at lunch or dinner.

What makes this recipe stand out is its dairy-free nature, allowing everyone to enjoy it without worries. With just 45 minutes of preparation, you can serve a wholesome meal for up to eight people. The use of firm white fish fillets ensures a hearty bite, while the vibrant ingredients, including sweet tomatoes and crisp peas, infuse the dish with freshness and color. Coupled with a fragrant sauce that includes fresh herbs and spices, this recipe offers layers of flavor that complement the fish beautifully.

Imagine the aroma of toasted pine nuts wafting through your kitchen as you prepare this exquisite meal. With a combination of quick cooking techniques and simple yet sophisticated ingredients, you'll find that creating a restaurant-quality dish at home is entirely possible. Whether you choose to brown the fish for a delectable crust or opt for a gentle poach in the sauce, your guests will be captivated by every mouthful. Serve this dish today and bring an elegant touch to your table!

Ingredients

  • 0.3 cup bread crumbs fresh
  • cup fish stock dry white
  • 0.3 cup flat-leaf parsley fresh chopped
  • tablespoon garlic finely minced
  • tablespoons olive oil 
  • large onion finely chopped
  • cup peas english cooked
  • 0.5 cup pinenuts 
  • servings salt and 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%
Alcohol %:1.94%
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