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Simple Fish Recipe - Pan Fried Fish and Caprese Salad

The SIMPLEST pan fried fish with a fresh chickpea Caprese salad, loaded with tasty oven-baked chickpeas and slices of fresh mozzarella.
5 from 2 votes
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Course: Main Course
Cuisine: Mediterranean
Keyword: Caprese salad, chickpeas, easy healthy fish recipes, Garlic, Lemon, mediterranean fish recipes, Mozzarella, Olive oil, Oregano, popular fish dishes, simple healthy fish recipes, simple white fish recipes, Tomatoes, white fish recipes
Total Time: 30 minutes
Servings: 4

Equipment

  • Stovetop
  • Oven
  • Frying pan

Ingredients

  • 2 cloves Garlic
  • 1 Lemon
  • ¼ cup olive oil
  • 1 tablespoon Dried oregano leaves
  • ¼ teaspoon Salt and pepper
  • 1 tablespoon White miso paste
  • 400 g canned chickpeas
  • 1 bunch basil
  • 250 g Fresh mozzarella
  • 400 g Roma tomatoes
  • 1 Lemon
  • ¼ cup Plain flour
  • 4 Firm white fish fillets
  • 2 tablespoon Vegetable oil

Instructions

  • Preheat your oven to 200 C and line a tray with baking paper.
    Simple Fish Recipe - Baking Tray with baking paper
  • Finely grate garlic, zest and juice lemon. Add to a bowl with olive oil, oregano, salt and pepper and mix. Pour half into a glass or jug (this is your dressing) and set aside.
    2 cloves Garlic, 1 Lemon, ¼ cup olive oil, 1 tablespoon Dried oregano leaves, ¼ teaspoon Salt and pepper
    Grate lemon zest into a bowl with olive oil, garlic and oregano
  • Add miso paste to the bowl, mix, then stir in drained chickpeas. Spread in one layer on the baking tray and place in the oven for 20 minutes.
    1 tablespoon White miso paste, 400 g canned chickpeas
    Layer chickpeas on a baking tray
  • Pick basil leaves. Slice mozzarella and tomatoes. Slice lemon into wedges.
    1 bunch basil, 250 g Fresh mozzarella, 400 g Roma tomatoes, 1 Lemon
    Slice mozzarella and tomatoes. pick mint leaves. Slice lemon into wedges.
  • Sprinkle some plain flour on a plate and place fish in the flour, lightly coating both sides.
    ¼ cup Plain flour, 4 Firm white fish fillets
    Dredge fish in plain flour
  • Place a frying pan on high heat, add oil and when hot, flash fry the fish for 2-3 minutes each side until cooked through. Once cooked, set on a plate lined with a paper towel.
    2 tablespoon Vegetable oil
    Pan fry fish in oil, then remove to a plate.
  • Build your salad on a platter by layering tomato, mozzarella, basil and chickpeas. Dress and season with salt and pepper.
    Layer a salad of mozzarella, basil, tomatoes, chickpeas and dressing.
  • Serve salad with fried fish and wedges of lemon.
    Simple Fish Recipe

Nutrition

Calories: 596kcal | Carbohydrates: 27g | Protein: 47g | Fat: 35g | Saturated Fat: 11g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Trans Fat: 0.02g | Cholesterol: 114mg | Sodium: 948mg | Potassium: 1107mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1467IU | Vitamin C: 45mg | Calcium: 414mg | Iron: 3mg