Marlin (or Shark) Espanole

May 12, 2023May 12, 20230 9

Marlin (or Shark) Espanole recipe for a flavorsome seafood dish

by The Chefin Seafood

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

211

Sugar

Fat

Marlin (or Shark) Espanole is a delicious seafood dish that is packed with flavor. This recipe uses marlin (or shark) steaks that are cooked in a tomato and vegetable sauce to create a flavorsome meal that can be enjoyed any day of the week. The dish is relatively low in calories, fat and sugar, making it a healthy option for those who are watching their weight. Additionally, the use of marlin (or shark) provides a good source of protein, omega-3 fatty acids and vitamin D, which are essential nutrients for a healthy and balanced diet.

Instructions

1.	Heat oil in a large skillet over medium heat.
2.	Add onions and green peppers and saute until tender for about 8 to 10 minutes.
3.	Add tomato sauce, Worcestershire sauce and stir well.
4.	Season the marlin (or shark) steaks with salt and pepper.
5.	Gently lay the fish on top of the sauce in the skillet and spoon the sauce over the fish.
6.	Cover and cook over low heat for about 10-15 minutes, until the fish is cooked through.

PROS

This is a quick and easy recipe that is packed with flavor.

The marlin (or shark) steaks are a good source of protein and the dish is relatively low in calories, fat and sugar.

The use of tomato sauce and vegetables provides a good source of essential vitamins and minerals.

CONS

The use of Worcestershire sauce in this recipe may not be suitable for those who are allergic to fish or gluten.

The recipe may require the use of a large skillet, which may not be accessible for some home cooks.

The recipe may require some skill in cooking fish to ensure that it is cooked through and not overcooked.

HEALTH & BENEFITS

Marlin (or shark) is a good source of protein, omega-3 fatty acids and vitamin D.
The use of tomatoes and green peppers provides essential vitamins such as vitamin C, vitamin A and potassium.
This dish is relatively low in calories, fat and sugar, making it a healthy option for those who are watching their weight.

	6 marlin steaks or 6 shark
	1 tablespoon oil
	1 medium onion , chopped
	1 large green pepper , coarse chop
	8 ounces tomato sauce
	1 tablespoon Worcestershire sauce
	1/2 teaspoon salt ( to taste )
	1/2 teaspoon pepper