Pan-Seared White Fish with Chard and Canned Fish Medley
What Started it all:
White fish, Chard, canned fish (tuna, sardines), frying pan
This delightful American recipe combines fresh white fish fillets with nutritious chard and a medley of canned fish like tuna and sardines. It's a quick and wholesome meal that brings together the best of land and sea, perfect for a family dinner.
Ingredients
- 4 white fish fillets (such as cod or tilapia)
- 1 bunch of chard, chopped
- 1 can of tuna, drained
- 1 can of sardines, drained and chopped
- 2 tablespoons olive oil
- 1 lemon, sliced
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions
- Rinse and pat dry the white fish fillets.
- Chop the chard into bite-sized pieces.
- Drain the canned tuna and sardines; chop the sardines into smaller pieces if needed.
- Mince the garlic and slice the lemon.
- Heat 1 tablespoon of olive oil in a large frying pan over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the chopped chard to the pan, season with a pinch of salt and pepper, and sauté for about 5-7 minutes until wilted and tender. Remove the chard from the pan and set aside.
- In the same frying pan, add another tablespoon of olive oil and heat over medium-high heat.
- Season the white fish fillets with salt and pepper.
- Place the fillets in the pan and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove the fish from the pan and set aside.
- In the same pan, add the drained tuna and chopped sardines.
- Cook for about 2-3 minutes, stirring occasionally, until heated through.
- Add the cooked chard back into the pan and mix with the canned fish until well combined.
- Divide the chard and canned fish mixture evenly among four plates.
- Place a pan-seared white fish fillet on top of each portion.
- Garnish with lemon slices and serve immediately.
This Pan-Seared White Fish with Chard and Canned Fish Medley is a harmonious and nutritious meal that's simple to prepare and full of flavor. The combination of fresh fish, hearty greens, and savory canned fish makes it a versatile dish that can be enjoyed by the whole family. Bon appétit!