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White Fish with Lemon and Capers

As described by our fishmonger, this is the quickest, easiest extremely delicious dish you can make!  It is truly Mediterranean.

TOTAL TIME  10 minutes

YIELD 6 servings

SERVING SIZE 1/6 recipe


2 pounds white fish, such as haddock or cod

¾ teaspoon salt

¼ teaspoon pepper

2 tablespoons extra virgin olive oil, plus more for drizzling, for taste

2 tablespoons dry white wine

Juice of 1 lemon, and an additional lemon for serving

2 tablespoons fresh parsley, chopped

1-2 teaspoons dried herbs of choice —  tarragon or thyme

2 teaspoons capers (optional)


  1. Pat the fish dry and season with salt and pepper on both sides.
  2. Heat olive oil over medium to medium-high heat in a large skillet.
  3. Add the fish and squeeze the juice of 1 lemon over the fish, along with the white wine.
  4. Add dried herbs of choice.
  5. Cook 1 ½ to 2 minutes per side (more if using a thicker piece of fish) adding capers if you choose.
  6. Serve immediately with chopped fresh parsley a lemon quarter for each person.

Nutrition: 170 calories, 27 gm protein, 6 mg fat, and 370 mg sodium per serving.

An Oldways recipe and photograph, created in Partnership with The Peanut Institute


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