Mediterranean Fish Fillets

Circle B Kitchen

2 tablespoon of olive oil

1 onion, thinly sliced

2 cloves garlic, minced

1 (14.5 ounce) can diced tomatoes

¼ tsp crushed red pepper flakes (or more if you want it spicier)

1/2 cup kalamata olives, pitted and sliced

1 tablespoon capers

1 tablespoon chopped fresh parsley

1/2 cup dry white wine

½ cup of flour

Salt and pepper

1 pound of fish fillets such as cod, haddock or tilapia

Several sprigs of fresh oregano, roughly chopped


1. In a medium skillet, heat the olive oil over medium heat. Saute the onions and garlic until softened, about 5 minutes, and then add the crushed red pepper flakes.

2. Stir in the tomatoes, olives, parsley, a little salt, and the wine and simmer for another 5 minutes or so. Cover and keep warm until ready to serve.

3. Place the flour in a shallow bowl or pie pan. Season each fish fillet generously with salt and pepper and dredge in the flour.

4. Heat 2 to 3 tablespoons of olive oil in a large skillet, and when sizzling hot, brown the fish for about 3 or 4 minutes per side, depending on the thickness of the fillets. The fish should flake easily, but be careful not to overcook them. Carefully remove each fillet to a plate and top with the sauce, sprinkling each with some chopped fresh oregano.

Serve with an herbed orzo or jasmine rice.