Despite the many health benefits of eating fish, many people shy away from it because of the taste, or because they are unsure how to cook it other than frying it. This recipe uses a firm-fleshed fish such as pollock, trout, pickerel (walleye) or even basa. I would avoid fish that has a really strong flavour on its own, and fish that are less firm. Not only is it very economical, it’s very simple to make and has a sweet and tangy taste even kids will love!
Lightly season the fish with salt and pepper and then dust with flour on both sides. Dice a medium onion. Heat up a heavy skillet to medium heat and add a tablespoon of oil, then saute the onion until golden. Add the fish fillets and fry for one minute per side.
Once you have turned the fish and it has cooked for about one minute add a large can of diced tomatoes, two tbsp of capers including the juice, a tbsp of basil and a tbsp of tarragon.
Use a spatula to lift and turn the fish into the sauce. The fish will break up into bite-sized pieces if you turn it carefully and the flour used to dust the fish will thicken the sauce slightly. Allow the mixture to simmer on low for about five minutes so the flavours blend well. Simmering allows the tomatoes to get sweeter, the capers to impart their saltiness and the spices to infuse into the sauce and fish.
If the mixture seems too thick add small amounts of water until the desired consistency is obtained. Due to the saltiness of the capers you will not likely need to add salt, but you may want to add some freshly ground black pepper. Although I served this batch over a creamy rice, it goes very well with pasta and most other grains as well. Choose your favourite!
For those of you making funny faces at the idea of a fish dish, stop it and give this a try! LOL It’s good for you and I promise, it is very tasty!