Fish for Dinner: Sautéed Cobia with Tomatoes and Capers

Sautéed Cobia Fillets with Tomatoes and Capers - we served it with grilled zucchini 'planks'

Fish for Dinner is a recurring feature chronicling my education in the ways of fish-cookery. I grew up avoiding any fish other than sticks and was well into adulthood before slowly adding the real deal into my diet (but usually at a restaurant). The impetus to cook more fish at home comes from joining a sustainable fish program through Hooked on Fish, like a CSA with boxes of farm-fresh produce but with seafood instead. I’ll share what we made and how we liked it.

As part of my healthy eating/wellness plan for 2017 I have renewed my commitment to cooking fish dinners at home. I fell off the wagon during the holiday season but now it’s time to get back on track. This recipe from The Foodie Patootie for Sautéed Cobia with Tomatoes and Capers packs a flavorful punch which is good motivation to keep going.

So what’s a cobia? Well, it’s a firm-fleshed, large-flaked, mild-flavored fish sometimes known as lemonfish but that almost doesn’t matter – you can use this recipe for most any kind of flaky white fish fillets. In fact many fish treatments are interchangeable, so if you find a recipe that you enjoy go ahead and make it again with another similar swimmer. It’s hard to go wrong.

The Occasion: Quick and easy weeknight dinner – just about 30 minutes including tomato-chopping 

Why This Works: The capers provide a tart briny flavor that is nicely offset by the tomatoes, butter, and wine. (If you’re serving children, don’t worry, the alcohol will burn off leaving just the flavor of the wine.) Plus you’ve probably got all the ingredients in your fridge/pantry – no last minute trips to the grocery!

Click on the photos to enlarge them and read the captions.

The Verdict: Flavorful, fast and easy – what’s not to like! Use this treatment with firm white fish fillets such as California white sea bass, lake trout, or Pacific sablefish if you can’t find cobia. 

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Printable Recipe- Sautéed Cobia with Tomatoes and Capers
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Sautéed Cobia with Tomatoes and Capers
Recipe source: The Foodie Patootie
Yield: 2
 
INGREDIENTS:

• 2 Cobia fillets – or other firm, flaky white fish
• Salt and pepper
• 4 teaspoons dried oregano
• 4 tablespoons extra-virgin olive oil
• 1 cup red grape tomatoes, quartered
• 1 cup yellow grape tomatoes, quartered
• 4 tablespoons capers
• ¼ cup dry white wine
• 2 tablespoons unsalted butter
• 2 teaspoons dried parsley or 2 tablespoons fresh chopped parsley
• Juice of 1 large lemon

DIRECTIONS:

• Season both sides of the cobia fillets with salt, pepper, and oregano to create a nice coating on each side.
• Heat olive oil in a medium sauté pan over medium-high heat. Add fish fillets. Once cobia has formed a nice crust, about 3 minutes, flip and cook for an additional minute, or until other side of the fillets have formed a crust and the fish is opaque throughout. Remove fish from pan and set aside on a plate.
• Reduce heat to medium and add tomatoes and capers. Sauté together for a few minutes, or until tomatoes just start to break down. Add wine and continue to cook and stir occasionally until wine has reduced by half.
• Remove from heat and add butter, swirling to allow butter to melt. Carefully pour mixture over cobia fillets.
• Sprinkle parsley over top and finish with the squeeze of lemon.