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5.0 from 15 votes

Fish with Spanish Green Sauce

I am using cusk, hake or cod here, but any fish will work, as would chicken or pork or other white meats.

Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 4 servings
Calories: 279 kcal
Course: Main Course , Lunch
Cuisine: Spanish

Ingredients

  • 1 pound skinless, boneless fish
  • salt and black pepper
  • Flour for dusting
  • 1/4 cup olive oil, divided
  • 1 yellow or white onion, minced
  • 3 cloves garlic, minced
  • 1/4 teaspoon cayenne (optional)
  • 3/4 cup white wine
  • 1 cup fish stock or chicken stock
  • 1 cup finely minced parsley, fennel fronds, dill, chervil, or cilantro
  • Lemon juice to taste

Instructions

    Cup of Yum
  1. Salt and pepper the fish and set aside while you chop the vegetables and herbs.
  2. Set a cooling rack over a baking sheet and put that in the oven. Set the oven to 200°F.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. Pour some sauce over the fish on everyone's plate and serve with crusty bread, potatoes or rice.

Nutrition Information

Calories 279kcal (14%) Carbohydrates 6g (2%) Protein 22g (44%) Fat 15g (23%) Saturated Fat 2g (10%) Cholesterol 49mg (16%) Sodium 268mg (11%) Potassium 688mg (20%) Fiber 1g (4%) Sugar 2g (4%) Vitamin A 1364IU (27%) Vitamin C 24mg (27%) Calcium 72mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 279

% 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.