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Pan Fried Fish with Roasted Red Pepper Sauce
Pan Fried Fish with Roasted Red Pepper Sauce is comfort food at its finest. You'll be amazed that a dish this fantastic takes only 30 minutes!
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 1103 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
For the Sauce:
- 3 tablespoons pine nuts
- 12 ounces roasted red peppers drained
- 1 large roma tomato coarsely chopped
- 2 lices stale bread torn in large pieces
- 1 clove garlic finely chopped or grated
- 2 sprigs fresh rosemary divided use
- ¼ cup fresh parsley
- 2 tablespoons balsamic vinegar
For the Fish:
- ⅓ cup extra virgin olive oil plus 2 tblsp. additional
- 4 Grouper filets (4 to 6 oz. each)
- Seasoning salt or seafood seasoning
- flour for dredging
- lemon wedges for serving
Instructions
Make the Sauce:
- Toast the pine nuts in a dry skillet over medium heat.
- Place the pine nuts, roasted red peppers, tomato, bread, garlic, leaves from 1 sprig of rosemary, parsley, and balsamic vinegar in the bowl of a food processor.
- Turn the processor on and stream in 1/4 to 1/3 cup of extra virgin olive oil forming a thick sauce. Set the sauce aside until needed.
Cup of Yum
Cook the Fish:
- Place the remaining 2 tablespoons of olive oil along with the remaining sprig of rosemary in a shallow, non-stick skillet over medium to medium-high heat. Let the rosemary heat with the oil while preparing the fish.
- Season the fish on both sides with either seasoning salt or seafood seasoning.
- Dredge the fish in flour shaking each piece to remove the excess.
- Cook in the rosemary-infused olive oil for 7 to 8 minutes until fish is crispy and golden brown on both sides. Do not crowd the pan and cook in two batches if necessary. Remove the fish to a paper towel lined plate to drain.
Plate and Serve:
- To serve, place a puddle of sauce on each plate and top with fish fillets. Pass lemon wedges to squeeze over the fish.
Notes
- Any leftover fish and sauce should be stored separately. Both items may be stored in airtight containers in the fridge. The fish keeps for up to 3 days and the sauce for up to one week.
- To reheat, it's best to place the fish on a baking sheet in a low (200 degree) oven until warm, about 8-10 minutes. Bring the sauce to room temperature or warm it very briefly in a saucepan on the stovetop over low heat.
Nutrition Information
Serving
1
Calories
1103kcal
(55%)
Carbohydrates
14g
(5%)
Protein
178g
(356%)
Fat
33g
(51%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
8g
Monounsaturated Fat
16g
Trans Fat
1g
Cholesterol
333mg
(111%)
Sodium
1719mg
(72%)
Potassium
4612mg
(132%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
2178IU
(44%)
Vitamin C
47mg
(52%)
Calcium
309mg
(31%)
Iron
10mg
(56%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 1103
% Daily Value*
| Serving | 1 | |
| Calories | 1103kcal | 55% |
| Carbohydrates | 14g | 5% |
| Protein | 178g | 356% |
| Fat | 33g | 51% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 16g | 80% |
| Trans Fat | 1g | 50% |
| Cholesterol | 333mg | 111% |
| Sodium | 1719mg | 72% |
| Potassium | 4612mg | 98% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 2178IU | 44% |
| Vitamin C | 47mg | 52% |
| Calcium | 309mg | 31% |
| Iron | 10mg | 56% |
* Percent Daily Values are based on a 2,000 calorie diet.