Don’t throw away the oil that tinned fish comes with!
Save it and make this easy tinned fish recipe with parsley caper dressing in less than 10 minutes. It’s not quite a gremolata and not quite a vinaigrette either: it’s bright, chunky, and packed with fresh flavor.
What kind of fish can I use?
The tinned fish I used is the Tiny Fish Co’s Sunshine & Sole. This is a Pacific dover sole packed in California extra virgin olive oil made by Like Family. I wanted to utilize every drop of flavor from the tin, especially the high-quality, fruity extra virgin olive oil.
I recommend using a flaky white fish packed in good quality extra virgin olive oil. Some common varieties that would be a good fit for this recipe include sole, cod, sea bass, and branzino.
That being said, don’t let the fish be a limiting factor in trying this recipe! I imagine it would still be delicious with easier-to-find options like a tin of sardines or tuna. The key concept I hope you take away from this is to keep the oil in the tin and make it into something more.
How to make dressing from any tin of fish
This process couldn’t be simpler: combine your choice of ingredients with the drained oil from your tin of fish. Using the oil directly from the tin echoes the flavors in the seafood for a hit of briny umami flavor. Since each tin of fish will vary in sodium content, make sure to taste and adjust the seasoning.
My go-to ratio for the base of a dressing is 2 parts oil to 1 part acid. Customize it to match the style of cuisine you’re serving by adding your favorite herbs and spices. If you prefer a smooth vinaigrette you can blend it, or if you prefer a chunky chutney texture leave it be and pile on the add-ins!
The fastest (and easiest) way to toast pine nuts
I store raw pine nuts in the freezer so they stay fresh for months. When it’s time to use pine nuts in a recipe I toast them in the microwave. I know the microwave might feel wrong for such an expensive ingredient but I find it to be both the quickest and most consistent method. Give it a try and it might just change your mind:
- Place raw pine nuts in a single layer on a microwave-safe plate.
- Microwave on high for 1 minute, then stir the pine nuts. Continue microwaving on high in 20-second intervals, giving them a stir between each interval. Pay attention to the smell and color, you want the pine nuts to be fragrant and a light golden brown.
- This typically takes me 2 minutes but will vary with your microwave wattage.
- Ideally, you’re toasting no more than 1 cup of nuts at a time in the microwave. For a large volume of pine nuts, I prefer to use the oven.
- Let the pine nuts cool on the plate for a couple of minutes before using.
Tinned White Fish with Parsley Caper Dressing
Ingredients
- 1 tin flaky white fish in olive oil e.g. sole, cod, sea bass, branzino, etc.
- 1/2 medium shallot minced
- 3 tbsp parsley chopped
- 2 tbsp capers chopped
- 3 limequats thinly sliced, or sub 2 Tbsp lemon juice
- 2 tbsp pine nuts toasted
- salt to taste
Instructions
- In a small bowl, combine the shallot, parsley, capers, limequats, and pine nuts for the dressing.
- Open the tin of fish and drain the olive oil into the bowl containing the dressing. Stir until well combined. Taste and adjust seasoning with additional salt and lemon juice if needed.
- Plate the fish directly from the tin and top generously with the dressing. Serve with your carbs of choice (e.g. on toasts, over rice, or as pictured with cauliflower puree).
