Bonus point – There are very few tasty things healthier than this Mediterrnean style fish! Why not? It’s a keto dream, low carb, gluten free… chow down and over indulge without a teeny weeny bit of guilt!
What is the Mediterranean Diet?
When you think the word “Mediterranean” what’s the first thing that comes to your mind? Blue azure waters, crispy clean air, vineyards, red wine… That’s how my thought train goes, and then stops at their food. Those vine ripe tomatoes, beautiful olives, oils and cheeses, and the tastiest fish in the seas. All this and more makes their cuisine so healthy, good for your brain and overall longevity. Yes folks, it’s accepted that one of the secrets behind the long enriching lives of the folks habitating this beautiful part of this planet is their diet. The beauty of their diet is that they use almost no processed food, instead favoring the freshest of produce and meats, an abundance of seafood, and a healthy dose of olive oil. The end result is some of the most delicious food with high health index factor. Life couldn’t be more perfect, right? Grab your favorite glass of wine and keep on reading to recreate this Mediterranean fish with warm olive and tomato tapenade.
What is Tapenade?
Tapenade is a provencal name for the hors d’oeuvre made mostly with finley chopped olives, capers and olive oil. Its name comes from the provencal word “tapenas” (pronounced ta’penos) for capers. Popular in the south of France, it’s mostly eaten as a spread or topping on crusty breads or crudites, but it goes great in some fish and poultry dishes. There are many different variations depending on the region. In fact we have a whole post dedicated to this tapenade on Gypsyplate if you browse a little in our categories. Today I am making a little more elaborate tapenade and using it as a topping for a beautifully cooked chunk of fish.
What kind of fish should I use?
We are using Swordfish fillets tonight. It’s Jason’s favorite and the local fish market had some in fresh. It’s a matter of preference and also what is available at your local market. A lean white fish is ideal. Additionally, you want a nice thick piece, so a larger fish is best. In addition to swordfish, some top contenders are snapper, grouper, mahi mahi, cod and halibut.
You need these goodies in your basket for this fancy meal
FishCherry Tomatoes – I love my cherry tomatoes. You can use other tomatoes, but the flavor coming out of these minis is perfect in this dish.Black and green olives – If you want to just one color of olive, that’s fine tooCapers – Always a hit with seafood.Roasted red peppers – We are using canned roasted peppers. We love the extra touch they add to this tapenade.Garlic – My staple in so many foods.Lemon – Adds freshness and hint of tang.Olive oil – Yum… plenty in that tapenade and some for frying your fish.Flour, paprika, salt and pepper – To dredge the fish in.Fresh herbs – We are using fresh rosemary, thyme and oregano since we always have them handy in our small herb corner. You can use dried herbs if fresh are not available. If you happen to have Herbs de Provence in your spice cabinet, that mix can replace the other herbs.
This is super quick folks
Tapanade is a star here. To create this star quickly chop garlic, olives , capers, roasted red peppers and fresh herbs. Halve the cherry tomatoes. Heat olive oil in a pan and saute cherry tomato halves and garlic for a couple of minutes on medium heat. When you smell those beautiful garlic aromas, add in roasted red peppers, stir and cook for 1-2 minutes. Add your herbs and stir. Now is the time to add chopped olives and capers, along with a dash of lemon and some more olive oil and cook… easiness level 1. Mediterranean life is easy and it shows in their food. All you have to do is dredge your fish in flour seasoned with salt and pepper and a hint of paprika. Then sear it in a pan with a little olive oil… easineness level 2. Plate your fish and top it with your tasty tapenade. Garnish with fresh chives and lemon wedges… easiness level 3
Tips for cooking perfect fish
If your fish is frozen, first thaw it in the refrigerator. Bring it out and place on the countertop for 30 minutes to bring it closer to room temperature. Season the fish with salt and pepper before cooking, rather than afterwards. It enhances the flavor greatly, as the salt cooks with it. Now coming to actual cooking. You want the fish to be moist, soft and melt in your mouth, not rubbery and dry. Cooking time varies according to the thickness of the fillet or steak. 10 minutes of cooking time, turning halfway through, per inch thickness is a good guideline. You also want a fairly high temperature, so the outside nicely sears. If you are unsure if it’s done, you can check with your trusty meat thermometer. The FDA recommends 145°F, though many prefer it closer to 125°F.
Can I bake or grill this fish?
Absolutely! Follow the same 10 minute per inch thickness guideline. Bake in an oven preheated to 400°F in a greased baking dish for the prescribed time. Or grill for 5 minutes each side per inch. Are you looking for some other sides to go out with this Mediterranean fishWe think of it as a complete meal in itself. If you want something to accompany your fish, we think our Isreali couscous salad is “the” perfect side for this fish. You don’t need to cook veggies and carb separately, as it’s a combination of both. Some summer green bean salad also works great. You can have a side of some wild rice or brown rice. Other starch options are quinoa, freekeh or a small pasta like orzo.
How long you can store it?
We like to eat seafood fresh and finish it off on the same day. But if you do have leftovers they can be stored in an airtight container in the refrigerator for up to three days. You can go ahead and make a batch of tapenade in bulk and refrigerate it in an airtight container up to a week. It’s not only good on fish, but try it on your baked or grilled chicken. And it goes great as Bruschetta for appetizers. For many more ideas, see my olive tapenade post. Some of the beautiful things in life are so simple and easy. We just need to find these simple things and explore. The world is so beautiful! Thank You! Bookmark or pin this recipe, you’re going to love it! Ok, signing off tonight. Top up your wine glass and enjoy!!
Mediterranean Fish with Tapenade, on my Gypsy Plate… enjoy!
Try some of our other great seafood dishes!Spanish Garlic ShrimpBahamian Boiled FishShrimp and GritsBaked Salmon with Mango SalsaCoconut Mussel CurryCajun Shrimp ScampiPsari Plaki (Greek Baked Fish)Portuguese Mussels
- We used swordfish, but snapper, grouper, cod, mahi mahi or halibut would work great.
