Fish & Sea
Pescado a la plancha with mojo verde
AI-generated serving image
This image was created with the help of artificial intelligence and serves as visual inspiration or a serving suggestion. The actual result may vary depending on the ingredients, quantities and preparation used.
Mojo verde is part of Canarian cuisine and often accompanies fish. In this version of the recipe, a simply fried fish fillet is given the aromatic herb sauce.
Timing
- Preparation: 20 min.
- Cooking/Baking: 15 mins.
Estimated nutrition
per serving · Calculated for 4 servings.
- Energy
- ≈ 380 kcal
- Protein
- ≈ 29 g
- Carbohydrates
- ≈ 0.2 g
- Fat
- ≈ 28.7 g
The nutrition values are estimates based on the ingredients and quantities used. Actual values may vary depending on the product, portion size and preparation.
Calculation basis
Item weights and household measures are estimated. Unless specified: milk with 1.5% fat, cream with 30% fat and Gouda cheese. Optional ingredients, small amounts of seasoning and separately listed side dishes are excluded. For imprecise entries, the amounts below and comparable reference products are assumed. For alternatives, the first listed ingredient is used. Cooking losses have not been measured.
Calculated estimate using the reference foods below. Substitute products, item weights and consumed fractions are assumptions. Ordinary cooking oil and marinades are counted in full; frying oil, coatings, bones and whole roasts use the stated factors. The higher serving count is used for ranges. Actual product values and cooking losses have not been measured.
Ingredient amounts for the whole recipe; linked reference names retain the source language
- 4 firm white fish fillets of 160 g each, e.g. E.g. sea bream or sea bass, deboned · ≈ 640 g · Assumed quantity / reference product
Dorsch/Kabeljau, roh (T204100) - 2 tbsp olive oil for the fish · ≈ 27.3 g · Assumed quantity / reference product
Olivenöl (Q120000) - For the Mojo verde: 1 bunch of fresh coriander (approx. 30 g) · ≈ 30 g · Assumed quantity / reference product
Petersilienblatt roh (G250100) - ½ bunch of flat-leaf parsley (approx. 15 g) · ≈ 15 g · Assumed quantity / reference product
Petersilienblatt roh (G250100) - 2 cloves of garlic · ≈ 6 g · Assumed item weight × count; total amount
Knoblauch roh (G490100) - 3 tbsp white wine vinegar · ≈ 45 g · Assumed quantity / reference product
Weinessig (R121000) - 90 ml olive oil · ≈ 81.9 g · Assumed quantity / reference product
Olivenöl (Q120000) - 2 tbsp water as needed · ≈ 30 g · Assumed quantity / reference product
Trinkwasser (N110000)
Not included in the base calculation
- 1 pinch of salt and pepper · Salt or small seasoning amount; no salt/micronutrient calculation
- ½ tsp cumin · Salt or small seasoning amount; no salt/micronutrient calculation
- ½ tsp salt · Salt or small seasoning amount; no salt/micronutrient calculation
Matvaretabellen: Mattilsynet · Santa Maria
Food data: Max Rubner-Institut, BLS 4.0 (2025), CC BY 4.0. Calculated and rounded for this recipe. BLS 4.0 · CC BY 4.0
Ingredients
- 4 firm white fish fillets of 160 g each, e.g. E.g. sea bream or sea bass, deboned
- 2 tbsp olive oil for the fish
- 1 pinch of salt and pepper
- For the Mojo verde: 1 bunch of fresh coriander (approx. 30 g)
- ½ bunch of flat-leaf parsley (approx. 15 g)
- 2 cloves of garlic
- ½ tsp cumin
- 3 tbsp white wine vinegar
- 90 ml olive oil
- 2 tbsp water as needed
- ½ tsp salt
Instructions
- Wash herbs and dry completely. Finely chop or briefly puree with the garlic, cumin, vinegar and salt.
- Slowly incorporate the olive oil to create a green, slightly thick sauce. Bring to desired consistency with a little water.
- Check fish fillets for bones, pat dry, season lightly with salt and pepper.
- Bring the frying pan to medium-high heat and heat 2 tablespoons of olive oil. Fry the fish for about 3-5 minutes per side, depending on the thickness, until the inside is completely cooked and slightly flaky.
- Serve immediately with mojo verde. Papas arrugadas or bread go well with this.
Tips
- Coriander and vinegar give Mojo verde its distinct character; The sauce should be cold on the warm fish.
- For cilantro skeptics, use more parsley; then explicitly a milder Mojo variation.
