Fish with Spanish Green Sauce
User Reviews
5
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Prep Time
20 mins
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Cook Time
20 mins
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Total Time
40 mins
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Servings
4 servings
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Calories
279 kcal
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Course
Main Course, Lunch
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Cuisine
Spanish
Fish with Spanish Green Sauce
Description
Fish with Spanish Green Sauce starts by seasoning boneless, skinless fish fillets with salt and pepper and lightly dusting them with flour to aid browning and provide a light crust. The fish is cooked in olive oil until browned on both sides and then kept warm in a low oven. Separately, onion is gently sautéed until translucent, combined with garlic, and deglazed with white wine before adding fish stock. The sauce is simmered to develop flavor and then enriched with finely minced fresh herbs such as parsley or alternatives like fennel fronds, dill, chervil, or cilantro. A squeeze of lemon juice enhances the freshness and brightens the taste.
The dish highlights a balanced interplay between the crispy, lightly fried fish and a vibrant, lightly acidic herbal sauce. The fish is cooked to remain tender while the sauce adds moisture and a fresh, aromatic complement. This preparation is suited for a refined meal where the fish retains its purity but gains additional layers from the sauce.
Ingredients
- 1 pound fish skinless, boneless
- salt
- black pepper
- flour for dusting
- 1/4 cup olive oil divided
- 1 yellow onion or white onion, minced
- 3 cloves garlic minced
- 1/4 teaspoon cayenne pepper optional
- 3/4 cup white wine
- 1 cup fish stock or chicken stock
- 1 cup parsley or fennel fronds, dill, chervil, or cilantro, finely minced
- lemon juice to taste
Instructions
- Salt and pepper the fish and set aside while you chop the vegetables and herbs.
- Set a cooling rack over a baking sheet and put that in the oven. Set the oven to 200°F.
- Heat 1 tablespoon of the olive oil in a small pan and gently cook the onion until it is golden and translucent. Don't brown it. Turn off the heat and let everything sit for now.
- Heat the rest of the olive oil in a large sauté pan over medium-high heat. While it is heating up, dust the fish with flour. Press the flour in, then shake off the excess. Fry the fish in the olive oil until nicely browned on both sides, about four minutes per side. Move the fish to the rack in the oven as it browns.
- When the fish is ready, move the onion and as much of the oil as you can scrape out of the little pan into the pan you cooked the fish in. Let this heat up, adding the garlic now. Let all this cook a minute or two.
- Pour in the wine, bring it to a boil and let it roll a minute or two, then pour in the fish stock. Bring this to a boil and let it cook down for a couple minutes. Taste it for salt and add some if needed. Add all the herbs and cayenne and stir to combine. Let this cook 1 minute, then turn off the heat. Add black pepper and lemon juice to taste.
- Pour some sauce over the fish on everyone's plate and serve with crusty bread, potatoes or rice.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 279 kcal
% Daily Value*
| Calories | 279kcal | 14% |
| Carbohydrates | 6g | 2% |
| Protein | 22g | 44% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 49mg | 16% |
| Sodium | 268mg | 11% |
| Potassium | 688mg | 15% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 1364IU | 27% |
| Vitamin C | 24mg | 27% |
| Calcium | 72mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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