Pan Sauteed Fish With A Celery Olive Salsa

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"This is a delicious salsa to serve with fish. It is easy to prepare; and, it has tons of flavor. Grilled cod or halibut are my favorites; but, this is delicious on any fish. A simple rice or couscous, would be a perfect side dish."

Original is 4 servings
  • FISH
  • Garnish


  • Serving Size: 1 (263.1 g)
  • Calories 284.9
  • Total Fat - 13.4 g
  • Saturated Fat - 2.1 g
  • Cholesterol - 33.4 mg
  • Sodium - 713.7 mg
  • Total Carbohydrate - 18 g
  • Dietary Fiber - 6.2 g
  • Sugars - 2.5 g
  • Protein - 27.5 g
  • Calcium - 219.6 mg
  • Iron - 4.7 mg
  • Vitamin C - 67.8 mg
  • Thiamin - 0.4 mg

Step by Step Method

Step 1

Salsa ... Add the celery, olives, capers, garlic, mint, olive oil, salt and pepper to a bowl; and, mix to combine. Re-season with more pepper if necessary. And, remember - capers and olives are both salty; so, it isn't necessary to add much salt, if any, go easy. Cover with plastic wrap, and let it set on the counter as you prepare the fish.

Step 2

Fish ... First, let the fish come to room temperature on the counter - you never want to cook with cold seafood. Season the fish on both sides with salt and pepper.

Step 3

Saute ... Add just enough olive oil (2 tablespoons should be more than enough), to cover the bottom of a saute pan; and, bring to medium high to high heat. Make sure not to add too much oil. The size and type of pan can really determine how much oil is needed. For instance; a cast iron or non-stick pan requires very little oil; but, a stainless pan will need a bit more.

Step 4

Add the fish, and saute on the first side until you get a nice crust or char - do not flip or move until the fish is ready. If you try to flip it, and the fish doesn't stick - you know it is ready to be flipped. Then, cook the second side, until you also get a nice char; but, it will not take as long.

Step 5

As the fish cooks, add the 2 lemon halves to the pan, cut side down - you want them to get a bit caramelized.

Step 6

Note: Obviously, tilapia which is only 1/2" or less, will cook much differently than Cod, which can be 1 1/2". You want your fish cooked through, but still tender and moist.

Step 7

Finish ... Once the fish is done; transfer to a serving platter. Then, squeeze the cooked lemons over the fish.

Step 8

Serve and ENJOY! ... Top the each filet with plenty of salsa (and serve extra in a bowl on the table). And, don't forget to garnish with parsley. Rice or couscous is a great, yet easy side dish. And, since this is such a nice light dish; add some garden fresh tomatoes on the side.


No special items needed.

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