Mediterranean gurnard, the recipe for a tasty main dish typical of Mediterranean cuisine, perfect to serve for everyday dinners or gatherings with friends and family. It’s simply a variation of Mediterranean baked sole, equally simple and quick to prepare.
For this recipe, I used gurnard fillets, which are very suitable for this type of dish. A type of fish not commonly used by us, but greatly appreciated. Cooked in a pan with cherry tomatoes, anchovy fillets, capers, olives, and pine nuts: typical Mediterranean ingredients. A very simple recipe that can be prepared in just a few easy steps, perfect even for when you have last-minute guests. Curious to find out how to prepare it? Then let’s head to the kitchen, because the Mediterranean gurnard will be ready in a click!
If you are interested in other main course recipes, also read:
- Difficulty: Very easy
- Cost: Economic
- Preparation time: 25 Minutes
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Summer
- Energy 191.80 (Kcal)
- Carbohydrates 7.30 (g) of which sugars 3.41 (g)
- Proteins 14.69 (g)
- Fat 11.89 (g) of which saturated 1.32 (g)of which unsaturated 4.47 (g)
- Fibers 1.57 (g)
- Sodium 1,080.68 (mg)
Indicative values for a portion of 169 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 6 fillets sea gurnard
- 1 cup cherry tomatoes
- 0.5 cup tomato puree
- 1.5 tbsp extra virgin olive oil
- 1 clove garlic
- 2 fillets anchovies in oil
- 1 tbsp capers
- 2 tbsp pine nuts
- 0.25 cup black olives
- salt (to taste)
- pepper (to taste)
- dried oregano (to taste)
- chopped parsley (to taste)
Tools
- Pan
- Cutting Board
- Knife
Steps
First, fillet the gurnard, or have your trusted fishmonger do it. I bought it already filleted. Then peel a clove of garlic and place it in the pan with the oil and anchovy fillets. Let it brown for a few moments over low heat, stirring until the anchovies have dissolved. Meanwhile, wash the cherry tomatoes, dry them, and cut them in half.
Add them to the pan with the garlic, also add the tomato puree, season with salt and pepper, and cook for 5 minutes with the lid on. After this cooking time, lay the fish fillets on the tomato. Then also add the capers, pine nuts, and olives. Season again with salt and pepper, add oregano and chopped parsley, and cook again with the lid on for another 8 minutes over low heat.
The gurnard fillets are ready! Remove the lid, dry the water released by the fish over high heat for a few moments, and serve.
Storage and Tips for Mediterranean Gurnard
Mediterranean gurnard is best served immediately. This fish cooks in 10 minutes. Therefore, I recommend not extending the cooking times, otherwise, it may fall apart.
FAQ Questions and Answers for Mediterranean Gurnard
What can I substitute for this fish?
You can use another type of white-fleshed fish: monkfish, cod, or sea bass
