Fish with Sauce Niçoise Recipe

A Mediterranean Delight for Healthy Eating

Fish with Sauce Niçoise is a flavorful and light dish perfect for any occasion. The sauce is packed with Mediterranean flavors, featuring olives, capers, and a touch of Dijon mustard. Rich in omega-3 fatty acids, this dish offers great nutritional value, with each serving containing about 300 calories. It’s a heart-healthy choice that brings together the freshness of fish and the zest of a vibrant, tangy sauce. Whether you’re looking for a quick weekday dinner or a meal to impress your guests, Fish with Sauce Niçoise will surely hit the mark.

Recipe Overview

• Servings: 4
• Preparation Time: 10 minutes
• Cooking Time: 15 minutes
• Total Time: 25 minutes

Ingredients

For the Fish:

• 4 fish fillets (such as cod, halibut, or tilapia)
• 1 tablespoon olive oil
• Salt and pepper, to taste

For the Sauce Niçoise:

• 2 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 tablespoon capers, drained
• 1/4 cup Kalamata olives, pitted and chopped
• 1/4 cup fresh parsley, chopped
• 1 small shallot, finely minced
• 1 garlic clove, minced
• 1/2 teaspoon lemon zest
• Salt and pepper, to taste

Instructions

Step 1: Prepare the Fish

1. Heat the olive oil in a large skillet over medium-high heat.
2. Season the fish fillets with salt and pepper.
3. Once the skillet is hot, add the fish fillets and cook for about 4-5 minutes per side, or until the fish is cooked through and flakes easily with a fork. Remove from the pan and set aside.

Step 2: Make the Sauce Niçoise

1. In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, and lemon zest.
2. Stir in the minced shallot, garlic, capers, olives, and fresh parsley. Season with salt and pepper to taste.
3. Pour the sauce over the cooked fish fillets and serve immediately.

Tips for Success

• Use Fresh Fish: Fresh fish will provide the best flavor for this recipe. If you prefer, you can also use frozen fish fillets; just ensure they are thoroughly thawed before cooking.
• Customize the Sauce: If you prefer a more tangy sauce, increase the amount of red wine vinegar. For a milder flavor, reduce the mustard and capers.
• Add Vegetables: For a fuller meal, consider serving the fish with steamed or roasted vegetables, like green beans or asparagus.

Why You’ll Love This Dish

Fish with Sauce Niçoise is a great combination of light, healthy fish and a zesty, flavorful sauce. This dish is quick to prepare, making it perfect for busy weeknights, but elegant enough to serve at dinner parties. The sauce is vibrant and pairs perfectly with a variety of fish. Plus, the capers and olives give it that distinct Mediterranean touch.

Feel free to adjust the ingredients to suit your taste. You can experiment with different herbs, such as basil or thyme, or swap in different types of fish to make this dish your own.