Pan Roasted Sablefish with Mediterranean Artichoke Stew
Makes:
4 servings as entree
Utensil:
12" Chef's Gourmet Skillet
7" Santoku Knife
Contributed By:
Cathy Vogt
Certified Health Coach & Natural Foods Chef
Recipe Description:
Sablefish is a cold water fish sometimes called black cod or butterfish. It is rich in omega-3 fatty acids, which have been shown to be beneficial to overall heart health. If sablefish is not available, substitute salmon or codfish.
1⁄2
cup
red onion, fine dice
(80
g)
2
cloves
garlic, finely minced
1
cup
mushrooms (button or shitake), cleaned and cut into medium dice
(86
g)
1
teaspoon
oregano, dry
(2
g)
1⁄4
cup
Greek olives, pitted, chopped
(34
g)
14
ounces
artichoke hearts, drained, cut in half
(397
g)
1
tablespoon
wild capers, drained
(8
g)
3⁄4
cup
white wine, dry
(180 mL
1⁄4
cup
basil and parsley leaves combined, fresh, chopped
(10
g)
1
large
tomato, fresh, cut into medium dice, with juices
1
pound
sable fish, fillet, trimmed, skin removed, cut into 4 oz (113g) portions
(454
g)
salt and pepper, to taste
Directions:
- Preheat skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, approximately 5 minutes, place onions in skillet and sauté for 2 - 3 minutes until lightly browned and softened.
- Add garlic, mushrooms and oregano and cook for 3 - 4 minutes, stirring occasionally, until mushrooms begin to soften.
- Add olives, artichoke hearts, capers and white wine. Stir to combine and cover. When Vapo-Valve™ clicks, reduce heat to low and cook for approximately 5 - 7 minutes.
- Add fresh herbs and tomatoes. Recover and cook for an additional 2 minutes, until tomatoes just begin to soften.
- Place artichoke stew in a bowl and set aside until ready to use.
- Season trimmed sablefish portions with salt and pepper.
- Clean and re-heat skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, approximately 5 minutes, place fish in skillet and cover with lid slightly ajar. Cook fish 3 - 4 minutes until it browns and can be easily turned with spatula.
- Turn fish and cover. When Vapo-Valve™ clicks, reduce heat to low and cook for an additional 4 - 6 minutes until cooked through (cooking time will depend on thickness of fish filet).
- Divide artichoke stew into 4 portions and top with fish.
- Serve with a wedge of fresh lemon to squeeze on top, if desired.
Tips:
- Mediterranean artichoke stew can be made in advance and stored for several days in the refrigerator. Stew is delicious served at room temperature or heated.
- Serve stew with a side of rice, sautéed spinach and garlic, or kale.
- Blot fish with paper towel after cooking to remove excess oil, if desired. Natural fat in the fish will help keep the fish moist and tender while roasting.