Calabrian Fish, 'Glutton's Style'
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4 people
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Calories
504 kcal
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Course
Main Course
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Cuisine
Italian
Calabrian Fish, 'Glutton's Style'
Description
This recipe starts by seasoning firm fish steaks, such as swordfish or cod, with salt and coating them in semolina flour for a crisp exterior when seared in olive oil. The fish is seared briefly on both sides to lock in moisture but isn't cooked through at first. In the same pan, thinly sliced onions, anchovy paste, and a small hot chili are sautéed until the onions begin to caramelize, adding depth and mild heat to the sauce. Capers, green olives, and crushed tomatoes are added next, creating a briny, savory base. The partially cooked fish is returned to the pan to absorb these flavors as it finishes cooking gently under a lid on low heat. Fresh diced tomatoes and parsley are stirred in towards the end to add brightness and herbaceous notes.
The result is a tender fish dish with a complex, layered sauce rich in savory and spicy accents. It can be served as a main course, enjoyed warm or at room temperature. The recipe is versatile with different types of firm fish and could also be adapted for poultry.
Ingredients
- 1 1/2 pounds fish steak skinless or fillets
- salt
- 1 cup semolina flour for dusting, or fine cornmeal
- 4 tablespoons olive oil
- 1 onion sliced thinly from stem to root end, large
- 4 anchovy fillet mashed
- 1 hot chile such as a Thai chile, small
- 2 capers and rinsed, preferably preserved in salt, small, 3 tablespoons
- 1/2 cup green olives chopped
- 1 cup crushed tomatoes
- 1 tomato seeded, diced fresh, 2 cups
- 1/2 cup parsley chopped, fresh
Instructions
- Salt the fish well and dust in the semolina flour.
- Heat the olive oil in a large saute pan with a lid over medium-high heat. Sear for 90 seconds on each side -- you don't want them cooked all the way just yet. Remove the fish to a plate for now.
- Add the onions and saute over high heat for 2 minutes before stirring. You want a little sear on the onions, here and there. Now stir them well, add the anchovy and chile, and cook for another 3 to 4 minutes over medium-high heat, until the onions get soft and are beginning to caramelize. Add the capers and green olives and crushed tomatoes and stir well. Add the fish back to the pan and turn to coat. Cover the pan and turn the heat to low. Cook 3 to 6 minutes, depending on how thick the fish steaks are.
- Uncover the pan, add the fresh tomatoes and parsley, cover again and cook for 2 minutes more. Serve hot or at room temperature.
Notes
- The recipe works best with firm-textured fish such as swordfish, cod, or sturgeon to hold shape during cooking.
- Different firm fish or even poultry like chicken, turkey, or pheasant may be used as a substitute.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 504 kcal
% Daily Value*
| Calories | 504kcal | 25% |
| Carbohydrates | 39g | 13% |
| Protein | 42g | 84% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 87mg | 29% |
| Sodium | 449mg | 19% |
| Potassium | 903mg | 19% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 957IU | 19% |
| Vitamin C | 22mg | 24% |
| Calcium | 76mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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