Pan Fried Whitefish with Artichokes, Olives, and Sun-Dried Tomatoes

You can never have too many main course recipes, so give Pan Fried Whitefish with Artichokes, Olives, and Sun-Dried Tomatoes a try. Watching your figure? This pescatarian recipe has 503 calories, 42g of protein, and 21g of fat per serving. For $6.72 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. This recipe serves 4. 118 people have made this recipe and would make it again. It is brought to you by Serious Eats. If you have flour, garlic cloves, olive oil, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 25 minutes. Overall, this recipe earns a super spoonacular score of 95%. Try Easy Pan Pizza With Sun-dried Tomatoes, Caramelized Onions, Olives, and Breadcrumbs (Vegan), Pappardelle With Artichokes and Sun-Dried Tomatoes, and Farro Salad with Sun-Dried Tomatoes and Artichokes for similar recipes.

Servings: 4

 

Ingredients:

6 whole frozen artichokes, thawed, and thinly sliced

2 teaspoons salted capers, rinsed well

1 cup dry white wine

1/3 cup all-purpose flour

2 medium garlic cloves, thinly sliced

Juice from half a lemon, about 2 tablespoons

Kosher salt and freshly ground black pepper

4 oil packed sun-dried tomatoes, drained and chopped (see notes above)

4 tablespoons olive oil, divided

4 tablespoons finely chopped parsley leaves

1 tablespoon unsalted butter

4 whitefish fillets, about 6 to 8 ounces each

1/4 cup flavorful green or black olives (see notes above)

Equipment:

bowl

frying pan

Cooking instruction summary:

Procedures 1 Season the flour with salt and pepper and place in a shallow bowl. Dredge the fish fillets in the flour until well coated. 2 Heat half the olive in a heavy skillet until lightly smoking, then fry the artichokes until they begin to brown, stirring often, about 8 minutes. Add the capers, olives, garlic, and sun-dried tomatoes and stir to mix. Place the artichoke mixture in a bowl and set aside until needed. 3 Heat the remaining oil in the skillet until lightly smoking over medium heat, then add the fillets to the pan. Cook until golden brown, about 4 minutes on each side. Place the fillets on a heated plate, cover and keep warm. 4 Return the artichoke mixture to the skillet along with the wine. Bring the mixture to a boil, and cook until the wine has reduced by half. Season with salt and pepper, then stir in the lemon, butter and parsley. Serve the fillets on a platter topped with the artichoke mixture.

 

Step by step:


1. 1

2. Season the flour with salt and pepper and place in a shallow bowl. Dredge the fish fillets in the flour until well coated.

3. 2

4. Heat half the olive in a heavy skillet until lightly smoking, then fry the artichokes until they begin to brown, stirring often, about 8 minutes.

5. Add the capers, olives, garlic, and sun-dried tomatoes and stir to mix.

6. Place the artichoke mixture in a bowl and set aside until needed.

7. 3

8. Heat the remaining oil in the skillet until lightly smoking over medium heat, then add the fillets to the pan. Cook until golden brown, about 4 minutes on each side.

9. Place the fillets on a heated plate, cover and keep warm.

10. 4

11. Return the artichoke mixture to the skillet along with the wine. Bring the mixture to a boil, and cook until the wine has reduced by half. Season with salt and pepper, then stir in the lemon, butter and parsley.

12. Serve the fillets on a platter topped with the artichoke mixture.


Nutrition Information:

Quickview
503k Calories
42g Protein
20g Total Fat
32g Carbs
46% Health Score
Limit These
Calories
503k
25%

Fat
20g
32%

  Saturated Fat
4g
31%

Carbohydrates
32g
11%

  Sugar
2g
3%

Cholesterol
92mg
31%

Sodium
504mg
22%

Alcohol
6g
34%

Get Enough Of These
Protein
42g
84%

Selenium
75µg
108%

Vitamin K
105µg
101%

Folate
201µg
50%

Phosphorus
494mg
49%

Vitamin B3
9mg
48%

Vitamin C
37mg
45%

Vitamin B12
2µg
45%

Fiber
11g
44%

Magnesium
175mg
44%

Potassium
1369mg
39%

Manganese
0.74mg
37%

Vitamin D
5µg
35%

Copper
0.62mg
31%

Vitamin B6
0.57mg
29%

Iron
4mg
25%

Vitamin E
3mg
21%

Vitamin B1
0.31mg
21%

Vitamin B2
0.32mg
19%

Vitamin B5
1mg
16%

Calcium
120mg
12%

Zinc
1mg
12%

Vitamin A
490IU
10%

covered percent of daily need
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