Introduction:
Mediterranean Fish Skillet is a vibrant, healthy, and delicious dish that brings together the rich flavors of the Mediterranean region in one pan. This dish features tender fish fillets cooked in a savory tomato-based sauce with olives, capers, garlic, and herbs. It’s a perfect option for a quick weeknight dinner or a special occasion meal, offering a delightful blend of flavors and textures that is both satisfying and nutritious.
**Nutritional Benefits:**
This dish is not only delicious but also packed with nutrients. Fish is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart health. Tomatoes provide vitamins A and C, as well as antioxidants like lycopene. Olives and capers add healthy fats and minerals, while garlic offers anti-inflammatory and immune-boosting properties. Overall, this Mediterranean Fish Skillet is a nutritious option that supports a balanced diet.
**Conclusion:**
Mediterranean Fish Skillet is a delightful and easy-to-make dish that brings the flavors of the Mediterranean to your table. Its combination of tender fish, savory tomato sauce, and aromatic herbs makes it a versatile meal that can be enjoyed any time of the year. Whether you’re preparing a quick weeknight dinner or hosting a special gathering, this dish is sure to impress with its vibrant flavors and wholesome ingredients. Enjoy the taste of the Mediterranean with this simple yet elegant recipe!
Ingredients
- 4 6 ounce fish fillets mahi, cod, halibut or any other firm white fish
- 2 tablespoons olive oil
- 1 medium yellow pepper, sliced red or green bell pepper can be substituted
- 1/2 large onion, sliced
- 4 large garlic cloves, chopped
- 1 teaspoon dried basil
- 1/4 cup chicken stock
- 1/4 cup white wine or chicken stock if on a specific eating plan
- 1/2 cup cherry tomatoes, halved
- 1/3 cup kalamata olives, pitted
salt and pepper - Garnish with feta, chopped basil or fresh parsley if desired
Instructions
Pat fish dry with paper towel. Sprinkle liberally with salt and pepper. Slice vegetables and set aside.
Heat large cast iron or non stick skillet to medium high heat. Add olive oil and heat for about 30 seconds or until shimmery but not smoking.
Add fish to hot skillet. DO NOT TOUCH. Sear for 3-4 minutes on each side. When the fish releases from the pan easily it is ready to flip.
Remove fish from skillet and set aside.
Add peppers and onion to skillet. Cook 2-3 minutes until slightly soft. Add garlic and tomatoes. Season with salt and pepper.
Add basil, white wine and chicken stock to vegetables in pan, scraping up all the little bits from the bottom.
Add fish back to skillet and continue to cook until cooked through and fish flakes easily. Another 3-4 minutes. Toss kalamata’s into the pan until slightly heated.
Serve with a sprinkle of feta, fresh basil or fresh parsley and lemon wedges if desired.
Serves:4