Fish Fillets With Harissa and Black Olives (Tunisia)

May 16, 2023May 16, 20230 0
Fish Fillets With Harissa and Black Olives Recipe
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 lbs thick fish fillets ( any white fish )
salt and pepper , to taste
flour ( for dusting )
olive oil ( for frying )
1 small onion , finely chopped
2 garlic cloves , minced
1 cup tomato sauce
1/2 teaspoon harissa
1 medium bay leaf
1 cup pitted kalamata olive
1 fresh lemon , juice of , about 1-2 tablespoons
fresh parsley , chopped ( for garnish )

Nutrision Information

Servings Per Recipe
4
Calories
354
Sugar
3g
Fat
19g
This Fish Fillets With Harissa and Black Olives recipe is a traditional Tunisian dish that combines spicy harissa and briny black olives to create a bold and flavorful sauce. The dish is typically made with white fish fillets, such as cod or tilapia, that are coated in flour and fried until crispy. The sauce is then made by sautéing onion and garlic in the same pan, adding tomato sauce, harissa, bay leaf, and black olives, and simmering until it thickens. Once the sauce is ready, the fried fish fillets are returned to the pan and coated with the sauce. This dish is often served with couscous or a fresh salad for a complete meal.

Instructions

1.Season the fish fillets with salt and pepper to taste.
2.Dust both sides of the fillets with flour.
3.Heat olive oil in a large frying pan over medium-high heat.
4.Fry the fillets until golden brown on both sides.
5.Remove the fillets from the pan and place them on a paper towel to remove excess oil.
6.In the same pan, sauté the onion and garlic until soft.
7.Add the tomato sauce, harissa, bay leaf, and black olives to the pan, stirring well.
8.Simmer the mixture until it thickens, about 10 minutes.
9.Stir in the lemon juice.
10.Place the fillets back in the pan to heat through and coat with the sauce.
11.Garnish with fresh parsley before serving.

PROS

This recipe is a flavorful and unique way to prepare fish, with the harissa and black olives adding bold and spicy notes to the dish.

Fish is a great source of lean protein, and this recipe is relatively low in fat when compared to other fried fish dishes.

CONS

Frying the fish does add some calories to the dish, and the tomato sauce and olives do have a moderate amount of sodium.

If you are not a fan of spicy food, you may want to adjust the amount of harissa used in the recipe.

HEALTH & BENEFITS

Fish is a great source of lean protein, which can be beneficial for building and repairing muscle.
The omega-3 fatty acids found in fish have also been linked to reducing inflammation and improving heart health.

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