20 Minute Fish Livornese

By September 9, 2018 Dairy Free, Fish, Gluten Free, Paleo

Fish Livornese is a fragrant and flavorful dish featuring the Mediterranean flavors of tomatoes, olives and capers that everyone loves. This simple preparation has only 6 ingredients and can be made in 20 minutes.

 

Quick and easy dinners are one of the things I love to write about.  It’s the way I cook most of the time.  At the end of the day having a delicious recipe with only a few simple ingredients is a blessing.

One of my favorite go-to meals right now is fish with a simple Livornese Sauce. Served with a lightly sauteed garlicky, green vegetable like kale, spinach or chard is pure deliciousness.

Local tomatoes are still in abundance at the farmer’s markets.  There’s nothing better than the sweet, sour, salty and savory flavor of a tomato. When combined with olive oil, olives, capers and garlic it’s might even bring you bliss.

Tomatoes are full of one of the most powerful antioxidant’s lycopene. It’s responsible for the red color in tomatoes. The wealth of nutrients in tomatoes provide a great boost to your health.  They contain an impressive amount of vitamin A, vitamin C, and vitamin K, as well as significant amounts of vitamin B6, folate, and thiamine.

Impressive benefits of tomatoes:

  • help rid the body of toxins from pesticides
  • protects your heart
  • helps keep your eyes healthy
  • aids digestion
  • good for the urinary tract

All you need for the Livornese Sauce is 5 ingredients.  Simmer the tomatoes, olives and capers in garlic and olive oil until the tomatoes break down and get soft.  It takes about 10 minutes.

 

Fish Livornese panI’ve been obsessed with this recipe right now because of its irresistible flavor. It’s quick and easy to make in  20 minutes.  It can be adapted to any fish available.  I used fluke, a local fish here on the East End but it can be made with snapper, flounder, cod, tilapia or even bluefish if you can find it.

I wanted to use bluefish but it wasn’t available in the market. I love bluefish because it’s one of the most sustainable fish and provides the same health benefits as more expensive fish like salmon and tuna.  While some people shy away from bluefish, fishermen and chefs around here love it. It’s a fisherman’s delight but it has to be fresh.  Okay enough with the bluefish, maybe they’ll have it next week.

Whatever type of fish you find can be sauteed or broiled.  I have provided a recipe to make it either way.  On hot days I don’t like to turn on the broiler. But if my oven is on already broiling is super easy.

I recommend cooking the fish while your sauce is simmering on the stove.  Multi-tasking at its best.  Serve it with garlicky greens or a salad.

Once the fish is done, transfer to a platter and top with Livornese Sauce, garnish with fresh basil or parsley.

This fresh, feel-good, beautiful dinner is elegant enough to serve to guests yet simple enough to make on a weeknight for the family.  You’re going to love it, especially now, as you savor the local tomatoes before the summer fades away.

“What good is the warmth of summer, without the cold of winter to give it sweetness.” 
― John Steinbeck, 

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20 Minute Fish Livornese


  • Author: Ingrid DeHart - EatWellEnjoyLife.com
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes
  • Yield: 4 1x

Description

Fish Livornese is a fragrant and flavorful dish featuring the Mediterranean flavors of tomatoes, olives and capers that everyone loves.


Scale

Ingredients

  • 2 tablespoons extra virgin olive oil, divided
  • 2 garlic cloves crushed
  • 2 cups fresh tomatoes chopped, or cherry tomatoes, halved
  • ½ cup chopped Kalamata or Gaeta olives
  • 2 tablespoons capers, rinsed and drained
  • 1 ¼ pound flounder, fluke, snapper or bluefish fillets
  • Celtic sea salt and fresh pepper
  • 1 tablespoon olive oil, for cooking fish.

Instructions

  1. Heat 2 tablespoons oil on medium-low heat in a large sauté pan.
  2. Add crushed garlic, sauté 2 minutes.
  3. Add tomatoes, olives and capers. Simmer 3-4 minutes.
  4. Stir and simmer another 4-5 minutes until the tomatoes break down.

Sautéed Fish

  1. Dry the fish and sprinkle both sides with salt and pepper.
  2. In another large saute pan heat 1 tablespoon olive oil.
  3. Add fish and cook for 2-3 minutes. (If you have fish with skin, put skin side up)
  4. Flip over and cook for another 2-3 minutes until flesh is just opaque.
  5. Plate fish and top with Livornese sauce.
  6. Garnish with chopped basil or parsley.

Broiled Fish

  1. Preheat broiler on high and set rack 2 inches from the heat.
  2. Dry the fish and sprinkle both sides with olive oil.
  3. Sprinkle both sides of the fish with salt and pepper.
  4. Put onto a broiling pan.
  5. Broil 4-6 minutes until opaque and lightly brown.
  6. Plate fish and top with Livornese sauce.
  7. Garnish with chopped basil or parsley.
  • Category: Healthy, Paleo, Gluten Free, Dairy Free, Grain Free
  • Cuisine: Mediterranean

 

 

 

 

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