Mediterranean White Fish With Sun-Dried Tomato Tapenade - Eat Mediterr

This Mediterranean white fish dish is an elegant yet quick and simple-to-prepare weeknight dinner. The sun-dried tomato tapenade is loaded with flavor and pairs perfectly with the mild white fish, adding a deliciously savory, tangy flavor that everyone will love. In addition, this dish is healthy and light, so you can feel good about eating it guilt-free.

Serve the fish with crusty bread, a green salad on the side, or steamed veggies or rice for a complete meal. It is undoubtedly dinner party worthy if you are having guests for dinner!

Tapenade is a Provençal spread, condiment, and culinary ingredient consisting of puréed or finely chopped olives (most commonly black olives), capers, and anchovies. Its name comes from the Provençal word for capers, tapenas. It is a popular food in the south of France, where it is generally eaten as an hors d’œuvre spread on bread. (Wikipedia). It is also a versatile ingredient that can be added to pasta dishes and salads or used as a topping for grilled meats, fish, or vegetables.

The tapenade in this recipe combines green and Kalamata (black) olives, capers, anchovy paste, lemons, garlic, and olive oil. It creates a rich, tangy, robust spread that is perfect for dressing up a simple dish. For a twist on traditional, the sun-dried tomatoes add a sweetness that complements the other flavors perfectly.

When a recipe calls for white fish, it refers to mildly flavored fish with a subtle hint of sweetness and colorless, flaky flesh. White fish can be used in various dishes and cooking methods. If you’ve ever had fish and chips, you’ve had white fish.

Examples of white fish include cod, halibut, grouper, snapper, sea bass, haddock, pollack, flounder, and barrelfish. Any of them will work in this recipe as long as you work with a fillet.

Look for white fish with firm flesh; the color should be translucent to very light pink. Also, it should not have a strong odor.

Suppose you need more confidence about what fish to buy for a recipe. In that case, you can always ask your fishmonger for recommendations. Tell them what you’re making, and they will guide you.

You can also use frozen wild fish that is processed fresh and flash frozen; it can be a great option. The fish should be frozen solid (no trace of liquid), and check the label for additives.

• Sun-dried tomatoes: They add a deliciously intense flavor to most dishes. You can use jarred sun-dried tomatoes packed in oil for time-saving convenience. Just keep in mind that they often contain added sugar. If this is an issue, use the dried variety and reconstitute according to package directions.
• Extra virgin olive oil: Use only good extra virgin olive oil for the tapenade and the fish.
• Anchovy paste: A potent salty paste that tastes much better than it sounds. A small amount of this adds a distinctive salty, fishy, and slightly sweet flavor to dishes.
• Olives: The mix of black olives and green olives adds complexity due to the different flavor profiles of the green and black olives. In this recipe, we use the Kalamata variety for the black olives. You can use any black olives you have at hand or prefer.
• Capers are the flower buds of a weed-like shrub that grows all over the Mediterranean. The flower buds are collected and pickled, the form we commonly find in the market. They add a tangy, floral taste (as well as salty, of course)
• Garlic: It adds another layer of pungent flavor to the tapenade.
• Lemon: The juice adds a hint of acidity that brightens the tapenade. We also use some wedges for serving.
• White fish fillets: We use the generic term “white fish” because this recipe will work with any locally available mild, firm white fish, such as cod, haddock, or halibut, preferably wild-caught.
• Feta cheese: Maybe the best-known Greek cheese. Use a high-quality feta cheese made with sheep or a mix of sheep and goat milk.
• Freshly ground black pepper.

**Use added salt sparingly for this recipe because the tapenade is naturally briny and salty due to the anchovy paste, olives, and capers.

In a medium mixing bowl, combine the sun-dried tomatoes, olives (green and black), capers, anchovy paste, garlic, olive oil, and lemon juice. Stir to combine.

Transfer half the mixture to a food processor and quickly pulse until finely chopped but not smooth and creamy.

Return to the bowl and stir to combine with the rest of the tapenade. Cover and set aside. (If preparing in advance, cover and place in the refrigerator until ready to use).

Add the olive oil to a large non-stick skillet set over medium heat. Season the fish fillets with black pepper to taste, and add to the hot skillet. Cook for 3-4 minutes, or just until golden brown, then turn and cook on the other side for another 3-4 minutes. Repeat on each edge for 1 minute or just until golden. Do not overcook.

Add the tapenade and Feta cheese to the skillet and cook, stirring, until heated through, approximately 1-2 minutes.

Remove from heat and transfer the fillets to individual serving plates. Spoon some warm tapenade over each fillet and serve immediately with a couple of lemon wedges and a crispy green salad or your choice of sides.

You can use any white fish fillet you prefer (cod, halibut, grouper, snapper, sea bass, haddock, pollack, flounder, and barrelfish).

Feel free to use another type of tapenade if you don’t like sun-dried tomatoes.

• If your fish is frozen, you must first thaw it in the refrigerator overnight. Then, bring it out and place it on the countertop for 30 minutes to bring it closer to room temperature.
• This recipe will work well with any white fish. Cod, halibut, sea bass, flounder, tilapia, and sole are all great options if you work with a fillet.
• The final cooking time will vary and depends on the thickness of the fish filets. When done, the fish should flake easily with a fork, and the flesh should look white and opaque rather than gray or translucent. If unsure whether the fish is done, check with an instant-read meat thermometer. The FDA recommends a temperature of 145°F for food safety.
• You can also bake or grill the fish. Bake in an oven preheated to 400°F in a greased baking dish until the fish should flake easily with a fork and the flesh should look white and opaque. Or grill for 5 minutes on each side per inch.
• The topping on this dish is a flavorful versatile spread that can be used to top fish, chicken, or anything you like. You can even spread it on crostini for a quick appetizer, add it to pasta dishes and salads, or use it as a topping for grilled meats, fish, or vegetables.
• If you do not have a food processor, you can chop them up with a knife. The final dish will have a more rustic vibe.
• Jarred sun-dried tomatoes packed in oil offer time-saving convenience but often contain added sugar. If this is an issue, be sure to check the ingredients list carefully or use the dried variety (and reconstitute according to package directions).

NOTE: Use added salt very sparingly, if at all, for this recipe because the tapenade is naturally briny and salty due to the anchovy paste, olives, and capers.

Prepare the tapenade a day or two in advance to allow the flavors to develop fully.

You can also make a batch of tapenade and refrigerate it in an airtight glass container for up to a week. Then, spread it on crostini for a quick appetizer, add it to pasta dishes and salads, or use it as a topping for grilled meats, fish, or vegetables.

Store any leftovers in an airtight glass container in the refrigerator for up to three days.

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