Dive into the flavors of Portugal with our tantalizing Scabbard Fish with Peas recipe! This delightful dish combines the tender, flaky goodness of scabbard fish with vibrant peas, all brought together with aromatic garlic and onions. Perfect for a weeknight dinner or a special occasion, this meal not only pleases the palate but also showcases the simplicity and elegance of Portuguese cuisine. With just 30 minutes from prep to plate, you'll want to keep this recipe handy for those moments when you crave something delicious yet effortless. Ready to impress your family and friends? Let’s get cooking!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Portuguese
Serves: 4 servings
Ingredients
- 4 scabbard fish fillets
- 1 cup peas
- 2 cloves garlic, minced
- 1 onion, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Begin by preparing all your ingredients. Rinse the scabbard fish fillets under cold water and pat them dry with paper towels. Season both sides of the fillets with salt and pepper to taste.
- In a medium bowl, combine the peas with a pinch of salt and set aside. This will allow the peas to absorb some flavor while you prepare the rest of the dish.
- Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the chopped onion and sauté for about 3-4 minutes, or until the onion becomes translucent and fragrant.
- Add the minced garlic to the skillet and continue to sauté for an additional 1-2 minutes, being careful not to let the garlic burn.
- Carefully place the seasoned scabbard fish fillets in the skillet. Cook for about 4-5 minutes on one side, or until the fish is golden brown and easily flakes with a fork.
- Flip the fillets gently and add the peas to the skillet. Cover the skillet with a lid and cook for an additional 4-5 minutes, or until the fish is cooked through and the peas are tender.
- Once cooked, remove the skillet from heat. Taste and adjust the seasoning with more salt and pepper if needed.
- To serve, place a portion of the scabbard fish fillets on each plate, topped with the sautéed peas and onions. Drizzle with a little extra olive oil if desired, and enjoy your Portuguese-inspired dish!
Tips
- Freshness Matters: Always choose fresh scabbard fish fillets for the best flavor and texture. If you can, buy them from a local fish market.
- Season Generously: Don’t be shy with the salt and pepper! Proper seasoning enhances the natural flavors of the fish and peas.
- Control the Heat: Keep an eye on the heat while sautéing the garlic. It can burn quickly, which will impart a bitter taste to your dish.
- Peas Variations: Feel free to experiment with different types of peas or even add some spinach for an extra pop of color and nutrition.
- Serving Suggestions: This dish pairs beautifully with a side of crusty bread or a light salad to round out your meal.
- Leftovers: If you have any leftovers, they can be stored in an airtight container in the fridge for up to two days. Reheat gently to avoid overcooking the fish.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 10g
Protein: 30g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 80mg
