Thursday, December 15, 2011

Pan Fried Rockfish with Olive Medley

I found some wonderfully fresh wild-caught-rockfish at Whole Foods and was inspired to make it Greek style by pan frying it in a bit of butter & topping it with a medley of chopped olives and cilantro.  The sweet delicate fish tastes almost perfect with a pat of butter and lemon while the brined olives bring in saltiness and the cilantro makes the whole thing pop with freshness.  This dish takes less than 10 minutes to prepare and it tastes gourmet.  Now that's my kinda meal!

A beautiful fresh dish that is easy to make and tastes fabulous!

Ingredients (Serves 1):
1-3oz rockfish fillet
1/2tbs organic butter
1/4tsp minced garlic
a sprinkle of Italian seasoning
a sprinkle of sea salt
1 lemon wedge
4 pitted kalamata olives, chopped
1 large green olive, chopped
2tbs chopped cilantro

1. Heat your butter in a saute pan just large enough to fit your fish over medium high heat.  Add your minced garlic and cook for a minute, making sure it doesn't burn.  Sprinkle your fish with Italian seasoning and sea salt and add it to the pan.  Cook about 3 minutes per side (more for a larger fillet) or until done.  At then end of cooking add a squeeze of lemon.
2. Meanwhile, in a small bowl combine olives and cilantro.
3. Serve fish with chopped olive medley on top.  Enjoy!

Nutritional Information:
1 serving = 1 3oz fillet of rockfish topped with olive medley
Calories: 193
Fat: 13g
Carbs: 2g
Protein: 19g
Sodium ~ 600mg


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