As a cardiologist, nothing makes me happier than the combination of heart-healthy fish paired with my favorite superfood, olive oil, for a one-two punch of delicious, healthy food! That’s why this simple Mediterranean fish dinner is a winning combo. Quick to whip up anytime, it tastes wonderful with sunny lemon olive oil and vibrant organic marinara sauce.
When you create a meal from fresh-tasting and vitally clean ingredients, you’re doing your body a huge favor by choosing to nourish yourself with healthy food. Fish is one of the healthiest anti-inflammatory proteins we can eat! For optimal heart-healthiness and brain-boosting omega-3 fatty acids, choose wild-caught, migratory, cold-water fatty fish. Make sure you buy the freshest fish available – it should smell clean, like seawater, with no hint of fishiness whatsoever. I highly recommend poaching as one of the – when using this method, the fish stays incredibly moist and it’s hard to overcook!
Once cooked, the fish is nestled in a tomato sauce that includes vibrant organic marinara sauce inspired by my Sicilian family recipe that’s made with tomatoes imported from Italy. Unlike many marinara sauces, ours doesn’t contain any added sugars or too much sodium. Instead, we use organic carrots for natural sweetness and organic sea salt as better-for-you nutrients that add incredible flavor.
The dose of sunshine in a bottle from the bright-tasting lemon olive oil, made by crushing fresh-picked California olives with ripe, juicy lemons, creates a burst of flavor that means you don’t need to use as much salt to heighten the taste of the fish recipe.
(A note on the optional capers in the recipe – as a cardiologist, I’m not a big fan of regularly cooking with capers because they contain a lot of sodium, but once in a while is okay; after all, their flavor can truly transform a dish. If you go with capers, be sure to limit the amount of salt you add to the meal. If you choose to leave out the capers, feel free to add a little natural salt which can really enhance the flavor of the fish and tomato sauce while adding contributing naturally occurring minerals.)
To round out this easy fish dinner, serve with a green salad tossed with lemon olive oil and some quick olive oil roasted potatoes from the recipe below.
Use organic ingredients whenever possible
Easy Mediterranean Fish Recipe For Two
For The Tomato Sauce:
- 2-3 cups Vervana Organic Marinara Sauce
- 1/2 medium onion, finely chopped
- Lemon olive oil
- Pepper and Juniper blend
- 1 Tbsp chopped fresh parsley
- Optional: 1 ½ cups chopped fresh tomatoes (or 1 14-ounce can or box of diced tomatoes with juice)
- Optional: 1 Tbsp capers
For The Poached Haddock:
- 2 6-ounce wild-caught haddock filets
- A few lemon slices
Heat 1 Tbsp lemon olive oil in a large skillet over low-to-medium heat and add the finely chopped onion. Cook until tender, three to five minutes, stirring often. Add capers, if using, and cook three more minutes until onion is fully softened. (If not using capers, add a few grinds of salt blend to enhance the sauce’s flavor.) If using chopped tomatoes for more texture, add them to the onions with the organic marinara sauce and a dash of Pepper & Juniper Blend and bring to a simmer. Cook, stirring often, for 15 to 20 minutes until the sauce reduces and thickens. Add more marinara sauce until you reach desired consistency. Turn heat to very low and keep sauce warm while fish cooks.
(If you’re making olive oil roasted potatoes on the side, you’ll want to get those in the oven before starting the fish. See recipe below.)
In a large pan, add lemon slices to 2 inches of water and bring to a simmer over medium heat. Once water is simmering, carefully slide fish fillets into pan. (If there’s not enough water to cover fish, add a little more.) Cook the fish for 10 minutes, or until the center of the fish is opaque and flakes easily with a fork. When fully cooked, remove fish from lemon water with a slotted spatula and place on top of warm tomato sauce in the skillet. Drizzle with lemon olive oil to finish. Garnish with finely chopped parsley and pepper juniper blend to taste.
Serve fish directly from the skillet with tomato sauce, or spoon tomato sauce onto a plate and top with haddock fillets.
On The Side
For Olive Oil Roasted Potatoes:
- 2 pounds small potatoes, baby Yukon gold or red skin potatoes
- 2 to 3 tablespoons rosemary olive oil
- 1 tablespoon Olive Oil Dipping Spice Blend
- Few dashes Salt Blend and Pepper Juniper Blend
Preheat oven to 375 degrees F. Rinse potatoes and pat dry with a kitchen towel. Halve potatoes and place on a cookie sheet, coat with rosemary olive oil, season with olive oil dipping spice blend and mix well to combine.
Place potatoes on center rack of oven and roast 30 to 40 minutes, or until tender. Remove from oven and season with a few grinds of salt blend and pepper juniper blend to taste.
From my heart to yours,
© 2019 Dr. Stephen Sinatra. All rights reserved.