We usually stock our freezer with some type of frozen fish fillet. It is quick to defrost and cooks up quickly. Of course, fresh is the best, and if you are fortunate enough to have easy access to a fish monger, then I envy you. The fact is though, often times the frozen seafood is fresher than the “fresh” seafood at the local grocery store.
The recipe that follows cane be made any mild, white fish. The recipe below is summer Flounder, but I usually make it with Tilapia. If you are concerned about sustainable fishing practices, check out the Monterey Bay Aquarium Seafood Watch website. The website has easy to navigate information on which types of fish to avoid and even has a downloadable app for your mobile device.
FLOUNDER OR TILAPIA WITH TOMATOES & CAPERS
4 skinless flounder or tilapia fillets
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon capers
¼ cup dry white wine
1 small tomato
juice of ½ lemon
freshly ground black pepper
Rinse the fish fillets and pat dry with a paper towel. Sprinkle the fillets with salt and pepper on both sides. Heat oil in medium pan over medium-high heat. Add fish fillets and garlic. After 2 minutes, add capers and wine. (If you prefer, you can add the tomatoes now, or a little later; see below.) Shake the pan to loosen the fish and prevent sticking.
Turn the fillets and add the tomatoes. I prefer fresh, but slightly warm tomatoes so I add them at the end. If you prefer your tomatoes cooked and reduced, then add the tomatoes when you add the capers and wine. The wine should be simmering and the fish should be done about 2-3 minutes after turning, depending on the size of the fillets. Turn the fish only once. If the fish is opaque and flaky, it is ready! Top with lemon juice, salt and pepper to taste, and serve immediately.
This pairs well with simple bok choy and brown rice. It is fast and healthy and makes a great weeknight meal.