Fish in Pine Nut Sauce

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

Suggestions


Craving a taste of Spain with a healthy twist? This Fish in Pine Nut Sauce recipe is your passport to a delightful dairy-free culinary adventure! Imagine tender, flaky white fish bathed in a luscious, aromatic sauce, bursting with the earthy goodness of toasted pine nuts, sweet tomatoes, and fragrant herbs.

This isn't just a quick and easy dinner option; it's a journey for your taste buds. We'll start by toasting pine nuts to bring out their rich, nutty flavor – the aroma alone will have you hooked! Then, we'll create a flavorful sauce base with sautéed onions, garlic, paprika, and a touch of saffron (if you're feeling fancy!). The ground pine nuts add a creamy texture and irresistible depth, perfectly complementing the sweetness of the tomatoes and the freshness of parsley or mint.

Whether you prefer to quickly sear the fish for a beautiful browned crust or gently poach it in the simmering sauce, the choice is yours! And for those who love a hands-off approach, the baking option ensures tender, perfectly cooked fish every time.

Ready in just 45 minutes and offering a satisfying 269 calories per serving, this recipe is perfect for a light lunch, a comforting dinner, or even a sophisticated main course. So, grab your favorite firm white fish (cod, halibut, or sea bass all work wonderfully!), gather your ingredients, and let's transport ourselves to the sun-drenched shores of Spain, one delicious bite at a time!

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