Mediterranean White Fish Food

EASY FISH PICCATA

Easy Fish Piccata image

Lemony, briny and just a bit buttery, this easy fish piccata recipe with pan-seared trout and a lemon piccata sauce comes together in under 30 minutes.

Provided by Suzy Karadsheh

Time 30m

Number Of Ingredients 12

Ingredients

1 pound trout fillet, (or other thin white fish fillet such as sole, halibut, or grouper )
Kosher salt and black pepper
1 teaspoon dried oregano
1 teaspoon paprika
3/4 teaspoon garlic powder
1/4 cup flour for dredging, ((use whole wheat flour, all-purpose flour, or gluten free flour of your choice))
1/3 cup extra virgin olive oil
3 tablespoons unsalted butter or ghee (divided)
2 lemons for the juice
1/2 cup white wine (or chicken broth)
4 tablespoons capers (rinsed or drained)
Fresh chopped parsley for garnish

Steps:

Season the fish on both sides with salt and pepper. Mix the oregano, paprika, and garlic powder and season the flesh side of the fish.
To dredge, coat the fish on both sides with the flour. Gently shake excess flour.
In a large cast iron skillet, heat the olive oil and 2 tablespoons of unsalted butter over medium-high heat. Carefully add the fish and cook for 2 to 3 minutes on each side (a total of 4 to 6 minutes), or until the fish is firm and flaky (being careful not to overcook the fish). Transfer the fish to a tray lined with paper towel to drain excess oil.
To the same pan, add 1 more tablespoon of unsalted. Lower the heat, and add the lemon juice, white wine, and capers. Cook briefly over medium heat.
Return the fish to the pan and spoon the sauce over the fish (give it just a few seconds to warm through in the sauce).
Garnish with parsley and red pepper flakes, if using. Serve immediately!

Nutrition Facts : Calories 357.8 kcal, Carbohydrate 3.7 g, Protein 25.5 g, SaturatedFat 3.5 g, Cholesterol 65.8 mg, Sodium 573.7 mg, Fiber 1.4 g, ServingSize 1 serving

ONE-PAN MEDITERRANEAN HADDOCK WITH ARTICHOKE HEARTS AND OLIVES

One-Pan Mediterranean Haddock with Artichoke Hearts and Olives image

With bold Mediterranean flavors this One Pan Lemon Garlic Haddock with Artichoke Hearts, tomatoes and olives is the kind of fish dinner that people who don't love fish can enjoy! The fish itself is mild, flavored with a delightful lemon and garlic sauce, and served with artichoke hearts, fresh tomatoes and herbs.

Provided by Suzy Karadsheh

Categories Main Course

Time 20m

Number Of Ingredients 18

Ingredients

1 teaspoon dried oregano
1 teaspoon Aleppo pepper
1 teaspoon coriander
1/2 teaspoon paprika
4 fillets haddock ((thawed if previously frozen, 6 ounces each))
Black pepper
1/4 cup extra virgin olive oil
1 tablespoon butter
3 cloves garlic ((minced))
1 shallot ((minced))
Kosher salt
1/2 cup white wine
1 lemon ((juice of))
15 ounces artichoke hearts ((rinsed and drained))
1 roma tomato ((chopped))
1/4 cup fresh parsley ((chopped))
1/4 cup fresh dill ((chopped))
1/2 cup green olives ((pitted))

Steps:

In a small bowl, combine the oregano, Aleppo pepper, coriander, and paprika. Stir to mix.
Pat the fish dry and season with kosher salt and black pepper on both sides, then rub the spice mixture all over the fish. Set aside for now.
In a large cast iron skillet, heat the olive oil and butter over medium heat. Add the garlic and shallot and cook for 3 to 5 minutes, stirring occasionally until softened (manage your heat so the garlic does not burn)
Add the white wine, lemon juice, and artichoke hearts and cook for another 5 minutes until the liquid is slightly reduced.
Add the fish to the skillet and turn the heat down to medium-low. Cover and cook for 4 to 5 minutes, or until the fish is flakey and fully cooked through.
When the fish is ready, remove it from the heat and finish with the Roma tomato, fresh herbs, and olives. Serve immediately!

Nutrition Facts : Calories 324.8 kcal, Carbohydrate 11.8 g, Protein 25.4 g, SaturatedFat 2.5 g, Cholesterol 77 mg, Sodium 977.6 mg, Fiber 4 g, Sugar 3.1 g, UnsaturatedFat 11.9 g, ServingSize 1 serving