Sauted Fish with Two Pan Sauces
Photography by Aaron McLean.
It’s so simple to create a delicious meal with fresh fish, just by adding a flavoursome sauce. Each of these recipes calls for 700 grams of firm white fish and serves 4. Dusting the fish in seasoned flour helps keep the fish moist and gives a good golden colour when cooked. For a gluten-free option omit this step, the dish will still be delicious. A combination of olive oil and butter works best for cooking; the olive oil allows a higher cooking temperature and the butter adds flavour.
Serves: 4
INGREDIENTS
To cook the fish:
700 grams fish fillets
½ cup seasoned flour
3 tablespoons olive oil
knob of butter
Almond and lemon sauce
good knob of butter
½ small red onion, finely chopped
1 clove garlic, crushed
1/3 cup sliced almonds
2 tablespoons lemon juice
3 tablespoons chicken or fish stock
2 tablespoons chopped flat-leaf parsley
Cherry tomato, black olives, caper and basil sauce
12 cherry tomatoes, halved
12 large black olives, pitted
1 tablespoon capers
2 cloves garlic, thinly sliced
pinch of chilli flakes
2 tablespoons balsamic vinegar
small handful fresh basil, ripped
sea salt and freshly ground pepper
METHOD
Dust the fish in seasoned flour and shake off the excess.
Heat a non-stick sauté pan with the olive oil, over a medium heat. Add the butter, which should sizzle and melt but not burn, as soon as it hits the pan. Add the fish, presentation side down, and cook for about 2 minutes each side. Cooking time will depend on the thickness of the fish. Transfer to a plate and cover to keep warm. Do not wash the sauté pan. Use the same pan to make either of the almond and lemon sauce or the cherry tomato, black olives, caper and basil sauce.
Almond and Lemon Sauce:
Add the butter, onion, garlic and almonds to the sauté pan and cook until the almonds and butter are golden and smell toasty.
Add the lemon juice, stock and parsley and simmer for 1 minute. Season.
Cherry Tomato, Black Olives, Caper and Basil Sauce:
Combine all the ingredients except the basil in a bowl and season.
Add to the sauté pan and cook for 1-2 minutes until the tomatoes have softened but are not collapsing, then stir in the basil.
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