Italian Fish
Dive into a Mediterranean culinary escape with this vibrant Italian Fish recipe! Featuring tender white fish fillets seared to golden perfection and nestled in a flavorful medley of juicy cherry tomatoes, briny kalamata olives, tangy capers, and a splash of dry white wine, this dish is a celebration of bold Italian flavors. Infused with fragrant garlic, fresh basil, and parsley, every bite is a harmonious blend of light, bright, and savory notes. Ready in just 35 minutes, this one-pan wonder is both elegant and easy, making it perfect for weeknight meals or impressive dinner parties. Serve with lemon wedges for a zesty finish, and pair with crusty bread or a crisp green salad to complete the meal. Your taste buds are in for a Mediterranean delight!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, haddock, or sea bass)
- 3 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 2 cups cherry tomatoes, halved
- 1 cup kalamata olives, pitted and sliced
- 2 tablespoons capers, rinsed and drained
- 0.5 cup dry white wine
- 0.25 cup fresh basil leaves, chopped
- 0.25 cup fresh parsley, chopped
- 1 piece lemon, sliced into wedges
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper, freshly ground
Instructions
Preheat your skillet over medium heat and add 2 tablespoons of olive oil.
Season fish fillets with a sprinkle of salt and black pepper on both sides.
Place the fish fillets in the skillet and sear them for 3-4 minutes on each side until cooked through and golden. Remove from skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil and the minced garlic. Sauté for 1-2 minutes until fragrant.
Add the cherry tomatoes, kalamata olives, and capers to the skillet. Stir well and cook for 5 minutes until the tomatoes soften and release their juices.
Pour the white wine into the skillet and let it simmer for 2-3 minutes to reduce slightly.
Return the fish fillets to the skillet, nestling them into the tomato and olive mixture. Cook for another 2 minutes to reheat the fish and meld flavors.
Sprinkle fresh basil and parsley over the dish and give it a final gentle toss.
Serve the Italian Fish with lemon wedges on the side for extra brightness.
Nutrition Facts
Calories |
1420 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.6 g | 121% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 5703 mg | 248% | |
| Total Carbohydrate | 42.3 g | 15% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 10.5 g | ||
| Protein | 90.5 g | 181% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 505 mg | 39% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2910 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
