Salad of pan-grilled garfish with sun-dried tomatoes and fennel seeds


by: Mikey

The garfish looks a lot like a dart, its streamlined body finishing at a sharp pointed bill that is really an extension of the lower jaw. Depending on the species, this pointed bill can be short, as in the case of the snubnose, or long, like that of the sea garfish.


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serves: 4

3 tablespoons olive oil

2 teaspoons lemon juice

1 teaspoon chopped thyme

1 teaspoon fennel seeds (lightly crushed)

pinch of dried red pepper flakes

4 (10-12 oz/275-350 g) garfish (filleted)

1 oz (25 g) arugula

1 oz (25 g) prepared curly endive

1/3 cup (15 g) flat-leaf parsley leaves

1/3 cup (15 g) chervil sprigs

4-6 in sun-dried tomatoes oil (drained and thinly sliced)

1 tablespoon sherry vinegar

Salt and freshly ground black pepper

Nutrition Facts
Salad of pan-grilled garfish with sun-dried tomatoes and fennel seeds

Servings Per Recipe: 4

Amount per Serving

Calories: 221

  • Total Fat: 15.3 g
  •     Saturated Fat: 2.3 g
  •     Trans Fat: 0 g
  • Cholesterol: 29.1 mg
  • Sodium: 120.7 mg
  • Total Carbs: 7.5 g
  •     Dietary Fiber: 2.2 g
  •     Sugars: 0.2 g
  • Protein: 15 g

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1.  Don't bother to gut small fish. Cut around the back of the head with a sharp, thin-bladed, flexible knife.

2.  Turn the blade of the knife toward the tail and start to cut away the fillet, keeping the blade as flat against the bones as you can.

3.  As soon as the whole blade of the knife is under the fillet, rest your other hand on top of the fish and cut the fillet away in one clean sweep, down toward the tail. Turn the fish over and repeat on the other side.

4.  Make a marinade of olive oil, lemon juice, thyme, lightly crushed fennel seeds, dried red pepper flakes, and some seasoning.

5.  Brush some of the marinade over both sides of each fillet. Let marinate for 5 minutes so the flavors can permeate the fish a little.

6.  Toss the arugula, curly endive, parsley, and chervil together,then divide among four plates.

7.  Heat a flat griddle or ridged cast-iron grill pan over a high heat until smoking-hot. Add the garfish fillets, skin-side down, and cook for 1 to 1 1/2 minutes, turning them over halfway through. Transfer them to a plate. Break them into 3-inch (7.5-cm) pieces.

8.  Arrange the pieces of fish and the strips of sun-dried tomato among the salad leaves, taking care not to flatten the leaves too much.

9.  Add the remaining marinade and the sherry vinegar to the pan and swirl it around briefly. Spoon a little over the salad and the rest around the outside of the plate, then serve straight away.

Cooks' note:
Mackerel or gurnard or sea robin.

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