Pan Fried Haddock Mediterranean Style with white wine, cherry tomatoes, kalamata olives and tangy capers is very easy but very flavorful dish that can be ready in 20 minutes

Pan Fried Haddock Mediterranean Style

Course: Dinner, Main Course
Cuisine: Mediterranean
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 3
Calories: 346kcal
Author: Edyta
Pan Fried Haddock Mediterranean Style with white wine, cherry tomatoes, kalamata olives and tangy capers is very easy but very flavorful dish that can be ready in 20 minutes.
Print Recipe

Ingredients

For the fish

  • 3 fillets Haddock
  • 2 tbsp flour Wondra
  • 1 egg beaten
  • 3 tbsp oil cooking
  • Salt and Black Pepper

For the sauce

  • 2 tbsp olive oil extra virgin
  • 1/2 onion yellow, medium, chopped
  • 2 cloves garlic minced
  • 1/4 cup white wine
  • 1/4 cup chicken stock
  • 1/2 cup cherry tomatoes cut in half
  • 1/4 cup Kalamata olives
  • 1 tbsp capers
  • 1 tbsp peperoncini chopped
  • Salt and Black Pepper to taste
  • 1 tbsp parsley fresh, chopped
  • 1 tbsp basil fresh, chopped

Instructions

  • Season fish filets on both sides with salt and pepper, then cover with Wondra flour;
  • Heat up the cooking oil in a frying pan;
  • Beat an egg and coat the fish with the egg wash on both sides; 
  • Add the fish to the frying pan and fry on each side until golden brown, for 3-4 minutes on each side;
  • In a separate pan, heat up extra virgin olive oil;
  • Add chopped onions and cook for 2-3 minutes until translucent;
  • Add chopped garlic and cook for one more minute;
  • Add white wine and deglaze the pan;
  • Add tomatoes, olives, capers and peperoncini and cook for 2-3 minutes;
  • Add chicken stock and let it reduce by half (3-4 minutes);
  • Sprinkle with fresh herbs and serve with the fish.

Nutrition

Calories: 346kcal | Carbohydrates: 9g | Protein: 31g | Fat: 18g | Saturated Fat: 2g | Cholesterol: 146mg | Sodium: 672mg | Potassium: 635mg | Fiber: 1g | Sugar: 2g | Vitamin A: 510IU | Vitamin C: 13.4mg | Calcium: 41mg | Iron: 1mg