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
Widget by spoonacular.com

 

Suggested for you

Spaghettini with Roasted Tomatoes, Fresh Basil, and Toasted Garlic Breadcrumbs
Grilled Salad Pizza
White Chocolate Fudge
Pumpkin Cinnamon Swirl Bread
Paleo Banana Bread Chocolate Truffles
Goat Cheese Stuffed Cherry Peppers
Buddha's Delight (Jai)
Grilled Romaine Hearts with Buttermilk-Dill Dressing
Sex in a Pan
Healthy Spinach Lasagna Rolls
Food Trivia

Peanuts aren't nuts, they're legumes.

Food Joke

One thing that has always bugged me, and I'm sure it does most of you, is to sit down at the dinner table only to be interrupted by a phone call from a telemarketer. I decided, on one such occasion, to try to be as irritating as they were to me. The call was from AT&T and it went something like this: Me: Hello AT&T: Hello, this is AT&T... Me: Is this AT&T? AT&T: Yes, this is AT&T... Me: This is AT&T? AT&T: Yes This is AT&T... Me: Is this AT&T? AT&T: YES! This is AT&T, may I speak to Mr. Byron please? Me: May I ask who is calling? AT&T: This is AT&T. Me: OK, hold on. At this point I put the phone down for a solid 5 minutes thinking that, surely, this person would have hung up the phone. I ate my salad. Much to my surprise, when I picked up the receiver, they were still waiting. Me: Hello? AT&T: Is this Mr. Byron? Me: May I ask who is calling please? AT&T: Yes this is AT&T... Me: Is this AT&T? AT&T: Yes this is AT&T... Me: This is AT&T? AT&T: Yes, is this Mr. Byron? Me: Yes, is this AT&T? AT&T: Yes sir. Me: The phone company? AT&T: Yes sir. Me: I thought you said this was AT&T. AT&T: Yes sir, we are a phone company. Me: I already have a phone. AT&T: We aren't selling phones today Mr. Byron. Me: Well whatever it is, I'm really not interested but thanks for calling. When you are not interested in something, I don't think you can express yourself any plainer than by saying "I'm really not interested," but this lady was persistent. AT&T: Mr. Byron, we would like to offer you 10 cents a minute, 24 hours a day, 7 days a week, 365 days a year. Now, I am sure she meant she was offering a "rate" of 10 cents a minute, but she at no time used the word "rate." I could clearly see that it was time to whip out the trusty old calculator and do a little ciphering. Me: Now, that's 10 cents a minute 24 hours a day? AT&T: Yes sir, that's right! 24 hours a day! Me: 7 days a week? AT&T: That's right. Me: 365 days a year? AT&T: Yes sir. Me: I am definitely interested in that! Wow! That's amazing! AT&T: We think so! Me: That's quite a sum of money! AT&T: Yes sir, it's amazing how it adds up. Me: OK, so will you send me checks weekly, monthly or just one big one at the end of the year for the full $52,560, and if you send an annual check, can I get a cash advance? AT&T: Excuse me? Me: You know, the 10 cents a minute. AT&T: What are you talking about? Me: You said you'd give me 10 cents a minute, 24 hours a day, 7 days a week, 365 days a year. That comes to $144 per day, $1,008 per week and $52,560 per year. I'm just interested in knowing how you will be making payment. AT&T: Oh no, sir, I didn't mean we'd be paying you. You pay us 10 cents a minute. Me: Wait a minute here! Didn't you say you'd give me 10 cents a minute? Are you sure this is AT&T? AT&T: Well, yes this is AT&T sir but... Me: But nothing, how do you figure that by saying that you'll give me 10 cents a minute that I'll give you 10 cents a minute? Is this some kind of subliminal telemarketing scheme? I've read about things like this in the Enquirer, you know. Don't use your alien brainwashing techniques on me. AT&T: No sir, we are offering 10 cents a minute for... Me: THERE YOU GO AGAIN! Can I speak to a supervisor please! AT&T: Sir, I don't think that is necessary. Me: Sure! You say that now! What happens later? AT&T: What? Me: I insist on speaking to a supervisor! AT&T: Yes Mr. Byron. Please hold. So now AT&T has me on hold and my supper is getting cold. I begin to eat while I'm waiting for a supervisor. After a wait of a few minutes and while I have a mouth full of food: Supervisor: Mr. Byron? Me: Yeth? Supervisor: I understand you are not quite understanding our 10 cents.

Popular Recipes
Fusilli with Pink Sauce

My Gourmet Connection

Healthier Maple Cinnamon Candied Almonds

Texanerin

Roasted Red Pepper Soup with Corn and Feta

Joanne Eats Well with Others

Grilled Steak Lettuce Tacos

Skinny Taste

Mini Quiches (Crustless)

Allrecipes