In my last recipe post, I shared my secret recipe for Spicy Fish Tacos. Continuing my experiments with fish, I decided to try something different while visiting family in San Antonio this past weekend: Mediterranean fish with olives, capers, and tomatoes. I typically make tilapia fish because it is economical, but we had fresh tuna and salmon steaks, so I decided to think outside of the box. Sorry for the potato photo quality, I did not realize until later that my lens was a little filmy.
This recipe is definitely on the pricey end of the spectrum, and not something I could normally afford. Fish is expensive, but cheaper varieties like tilapia or swai can be substituted. With the addition of a big salad, this meal can be stretched to 3 servings, making it an ideal healthy lunch option for the next day or two. Tuna and salmon are packed with essential fatty acids like Omega-3’s, which help reduce inflammation in the body and prevent heart disease. With the addition of olive oil instead of butter or vegetable oil, which is high in trans fats, this meal is very heart-healthy.
1 8 oz. salmon steak
1 4 oz. tuna steak
1/4 c. assorted olives, roughly chopped. I used kalamata and green.
1/4 c. cherry tomatoes, sliced in halves
1/4 c. assorted baby bell peppers, cored and sliced
1 tsp. capers
1/4 tsp. basil
1 clove of garlic, finely chopped
1 tbsp. lemon juice
Salt and Pepper
Coat both pieces of fish in olive oil, salt and pepper, basil, and garlic and set aside. Chop veggies. In a large sauce pan, over medium high heat, fry fish for 10 minutes, checking that the bottom doesn’t stick every now and then, tuna is a very dry fish. Actually, as long as the pan is hot and there is not an excess of oil, fish should not stick. Add veggies and lemon juice to the fish and cover. Cook for 20 more minutes on medium heat. Serves 3.
I served the fish with a simple salad of spinach, chunks of mozzarella cheese, cucumbers, pepitas, or pumpkin seeds and my favorite bottled dressing. I baked the asparagus simply in olive oil and lemon pepper seasoning. Delicious!