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Garlic Fish with White Onion 'Zoodles'

Garlic Fish with White Onion 'Zoodles'

An Italian-inspired main course featuring tender sautéed fish served over delicate white onion 'zoodles' with aromatic garlic. This dish is designed to fit a Mediterranean dietary pattern, focusing on lean protein and non-starchy vegetables, while being naturally low in oxalates.

35 min2 servingsitalianmain course
ketogenic
pescetarian
mediterranean

Nutrition Facts

Per serving

Calories716
% Daily Value*
Total Fat 51g65%
Saturated Fat 13g67%
Trans Fat 1g
Cholesterol 71mg24%
Sodium 759mg33%
Total Carbohydrate 39g14%
Dietary Fiber 3g9%
Total Sugars 3g
Protein 21g43%
Vitamin D 0.04mcg
Calcium 108mg8%
Iron 1.6mg9%
Potassium 352mg7%
Vitamin A 82mcg9%
Vitamin C 0.06mg
Vitamin B6 0.16mg9%
Vitamin B12 1.8mcg74%
Vitamin E 12mg78%
Vitamin K 8.3mcg7%
Magnesium 49mg12%
Zinc 1.2mg10%
Folate 44mcg11%

Approximate values — some ingredient data may be incomplete.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 12 oz fish
  • 1 large white onion
  • 2 tbsp light olive oil
  • 1 tbsp unsalted butter
  • 1 tsp garlic powder
  • 0.5 tsp salt
  • 0.25 tsp white pepper
  • 0.25 cup white wine
  • 1 tbsp parsley flakes
  • 0.25 cup shredded mozzarella

Instructions

  1. 1Thinly slice the large white onion into 'zoodle-like' strips using a mandoline or vegetable peeler.
  2. 2Heat 1 tablespoon of light olive oil in a large skillet over medium heat. Add the onion strips and sauté for 5-7 minutes until tender-crisp. Remove from skillet and keep warm.
  3. 3Pat the fish fillets dry. In the same skillet, heat the remaining 1 tablespoon of light olive oil and the unsalted butter over medium-high heat.
  4. 4Add 1 teaspoon of garlic powder to the hot oil and butter, sautéing for about 30 seconds until fragrant, being careful not to burn.
  5. 5Place the fish fillets in a single layer in the skillet. Season with salt and white pepper. Cook for 2-3 minutes per side, until the fish is opaque and cooked through.
  6. 6If desired, deglaze the pan by adding the white wine. Let it reduce slightly, scraping up any browned bits from the bottom.
  7. 7Return the sautéed onion strips to the skillet with the cooked fish. Gently toss to combine the flavors.
  8. 8Garnish with parsley flakes and, if desired, a small sprinkle of shredded mozzarella. Serve immediately.

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