White Fish with Sun-Dried Tomato Tapenade

This recipe for pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade is a quick and flavourful weeknight meal.

This recipe for pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade is a quick and flavourful weeknight meal.

If you’re looking for a quick and easy dish to make for dinner, this pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade recipe is perfect.

The fish comes out moist and flaky with a crispy brown crust. The tapenade also packs a ton of flavor and texture while still being light enough to enjoy alongside any side dish or veggie, which makes this simple dish a real winner.

This recipe can be made in less than 30 minutes, which means it’s the perfect weeknight meal! Prepare the tapenade a day or two in advance to allow the flavors to fully develop. This will also cut the prep time for this recipe to just a minute or two

You’ll love the crispy crust it gets in the pan, and the flavors of garlic, sun-dried tomatoes, and olives will have your taste buds singing. Give it a try today!

This recipe for pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade is a quick and flavourful weeknight meal.
This recipe for pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade is a quick and flavourful weeknight meal.

About the Ingredients for White Fish with Tapenade

Sun-dried tomatoes – Jarred sun-dried tomatoes packed in oil offer time-saving convenience, but they often contain added sugar. If this is an issue, be sure to check the ingredients list carefully or use the dried variety (and reconstitute according to package directions).

Oil – We want to use only good extra virgin olive oil for the tapenade. Do not substitute with vegetable oil or regular cooking olive oil. Use regular oil for frying the fish.

Anchovy paste – You can omit, or substitute with a little more capers, if desired.

Olives – We use a mix of Kalamata olives and green olives. You can also go all Kalamata or all Green.

Capers – If you don’t like capers, you can omit, but they do help give the tapenade a better flavour.

Lemon juice – Adds a hit of acidity that brightens up the tapenade.

White Fish Fillets – The generic term “white fish” is used here because this recipe will work with any locally available mild, firm white fish, such as cod, haddock, or halibut. The images included with this recipe feature barrel fish, a deep-dwelling fish found all along the Atlantic coast of North America.

This recipe for pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade is a quick and flavourful weeknight meal.

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This recipe for pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade is a quick and flavourful weeknight meal.

How to Make Pan-Seared White Fish with Sun-Dried Tomato Tapenade

Yields: 4 Servings | Prep time: 15 Mins | Cook time: 14 Mins

Tapenade Ingredients:

½ c. sun-dried tomatoes, drained and chopped
2 T. extra virgin olive oil
1 t. anchovy paste
¼ c. Kalamata olives, pitted and chopped
¼ c. green olives, pitted and chopped
1 clove garlic, roughly chopped
1 T. capers, drained
2 T. fresh lemon juice

Remaining Ingredients:

1 T. Olive oil
4 6-oz. white fish fillets
Sea salt and black pepper, to taste
3 oz. Feta cheese, chopped
1 large lemon, cut into thin wedges

Directions:

Prepare the tapenade by combining all ingredients in a medium bowl.

Stir to combine, then transfer half the mixture to a food processor and quickly pulse until finely chopped, but not smooth.

Return to the bowl and stir to combine with the rest of the tapenade. Cover and set aside. (If preparing in advance, cover and place in the refrigerator until ready to use).

Add the olive oil to a large non-stick skillet set over medium heat.

Season the fish fillets with salt and black pepper, to taste, and add to the hot skillet. Cook for 3-4 minutes, or just until golden brown, then turn and cook on the other side for another 3-4 minutes.

Repeat on each edge for 1 minute or just until golden. Do not overcook.

Add the tapenade and Feta cheese to the skillet and cook, stirring continually, just until heated through, approximately 1-2 minutes.

Remove from heat and transfer the fillets to individual serving plates.

Spoon some of the warm tapenade over each fillet and serve immediately with a couple lemon wedges and a crispy green salad or your choice of sides. Enjoy!

White Fish with Sun-Dried Tomato Tapenade
Yield: 4 Servings

White Fish with Sun-Dried Tomato Tapenade

Prep Time: 15 minutes
Cook Time: 14 minutes
Total Time: 29 minutes

This recipe for pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade is a quick and flavourful weeknight meal.

Ingredients

Tapenade Ingredients:

  • ½ c. sun-dried tomatoes, drained and chopped
  • 2 T. extra virgin olive oil
  • 1 t. anchovy paste
  • ¼ c. Kalamata olives, pitted and chopped
  • ¼ c. green olives, pitted and chopped
  • 1 clove garlic, roughly chopped
  • 1 T. capers, drained
  • 2 T. fresh lemon juice

Remaining Ingredients:

  • 1 T. Olive oil
  • 4 6-oz. white fish fillets
  • Sea salt and black pepper, to taste
  • 3 oz. Feta cheese, chopped
  • 1 large lemon, cut into thin wedges

Instructions

    Prepare the tapenade by combining all ingredients in a medium bowl.

Stir to combine, then transfer half the mixture to a food processor and quickly pulse until finely chopped, but not smooth.

Return to the bowl and stir to combine with the rest of the tapenade. Cover and set aside. (If preparing in advance, cover and place in the refrigerator until ready to use).

Add the olive oil to a large non-stick skillet set over medium heat.

Season the fish fillets with salt and black pepper, to taste, and add to the hot skillet. Cook for 3-4 minutes, or just until golden brown, then turn and cook on the other side for another 3-4 minutes.

Repeat on each edge for 1 minute or just until golden. Do not overcook.

Add the tapenade and Feta cheese to the skillet and cook, stirring continually, just until heated through, approximately 1-2 minutes.

Remove from heat and transfer the fillets to individual serving plates.

Spoon some of the warm tapenade over each fillet and serve immediately with a couple lemon wedges and a crispy green salad or your choice of sides. Enjoy!

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Nutrition Information:

Yield:

4

Amount Per Serving: Calories: 398Total Fat: 21gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 179mgSodium: 868mgCarbohydrates: 9gFiber: 2gSugar: 4gProtein: 45g

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This recipe for pan-fried Mediterranean White Fish with Sun-Dried Tomato Tapenade is a quick and flavourful weeknight meal.


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