Mediterranean White Fish Stew with Tomatoes and Kalamata Olives
Simply pan fried halibut with delicious Mediterranean inspired stew made with fresh summer tomatoes, bell pepper, white wine and heaps of aromatics + briny kalamata olives, a recipe that is nutritious, piquant and oh so delicious. recipe
Ingredients
- 1 medium onion, about 1 cup, chopped
- 3-4 medium cloves garlic, minced
- 1 small fennel or leek chopped
- ½ cup white wine, something like Pinot Grigio or Chardonnay
- 1 medium red pepper chopped into small pieces
- 2 pounds fresh tomatoes** or 1(28 oz) can peeled tomatoes (See Notes for subs)
- ¼-½ cup pitted kalamata olives** (See Notes)
- 1 tsp dried oregano or thyme
- ½ cup fresh parsley chopped
- ½ tsp chili flakes or as much as needed
- sea salt and freshly ground black pepper as needed
- 2 tbsp e.v olive oil
For the Fish
- 1½ pounds halibut or any white firm fish, about 4(4-6oz each) See Notes for subs
- sea salt and freshly cracked black pepper as needed
- 1 tbsp e.v olive oil
Instructions
- In a large skillet over medium heat, warm the e.v olive oil. Add the chopped onion, garlic, red pepper and fennel or leek. Saute for 2-3 minutes until it begins to soften. Add the thyme or oregano, salt red pepper flakes and cook until golden, stirring occasionally, about 5-7 minutes.
- Add the white wine and chopped tomatoes, mix and bring to a rapid boil, cook until soft and most of the moisture has evaporated. About 10-12 minutes
- Add the olives. Reduce to low and simmer for and 5-7 minutes, or until the sauce is slightly thickened. Meanwhile prepare the fish.
- Pat the fish fillets dry and season with salt and pepper.
- Heat a skillet or frying pan over medium heat, warm the olive oil. Add the fillets, rounded-side down, and cook for 2 minutes on the first side, (also don't over crowd the pan, in case the pan can't fit cook in 2 batches) You don't want to steam the fish).
- Carefully flip the fillets with a spatula. Cook the fish on the second side for another 3-5 minutes depending on the thickness of the fillet or steak you bought.
- Spoon the sauce/stew into 4-5 plates. Place the fish on the sauce, garnish with parsley and extra e.v olive oil. Serve with toasted bread and sautéed broccoli or spinach for a delicious healthy meal.
Notes
- If tomatoes are not in season the recipe can be made with canned tomatoes. Look for good quality 1(28 oz) can whole peeled tomatoes, San Marzano is my preferred choice. Break up the tomatoes while cooking in the pan with your spoon.
- While pan frying the fish don't overcrowd the pan, in case the pan can't fit cook in two batches. You want the fish to crisp up not steam the fish.
- We love olives so I tend to add extra olives. Use about 1/4 cup of kalamata olive or other pitted olives of your choice.
Tried this recipe?Please Click & Share @nourish_deliciously or tag #nourishdeliciously!