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!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Preheat your skillet over medium heat and add 2 tablespoons of olive oil.

Step 2

Season fish fillets with a sprinkle of salt and black pepper on both sides.

Step 3

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.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil and the minced garlic. Sauté for 1-2 minutes until fragrant.

Step 5

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.

Step 6

Pour the white wine into the skillet and let it simmer for 2-3 minutes to reduce slightly.

Step 7

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.

Step 8

Sprinkle fresh basil and parsley over the dish and give it a final gentle toss.

Step 9

Serve the Italian Fish with lemon wedges on the side for extra brightness.

Nutrition Facts

Serving size	1273.5 grams (1273.5g)

Amount per serving	% Daily Value*
Calories	1420

Total Fat 94.60g	121%
Saturated Fat 13.70g	69%
Polyunsaturated Fat 4.00g
Cholesterol 200mg	67%
Sodium 5703mg	248%
Total Carbohydrate 42.30g	15%
Dietary Fiber 21.20g	76%
Total Sugars 10.50g
Protein 90.50g	181%

Vitamin D 800IU	4000%
Calcium 505mg	39%
Iron 14mg	78%
Potassium 2910mg	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.

Source of Calories

Fat: 61.6%

Protein: 26.2%

Carbs: 12.2%