Our Eat Seasonal Campaign Continues With A Simple Mediterranean Classic.
Samantha Saliba Shares Her Top Tips With GITH.
Until the end of June wild capers are ready to be harvested and pickled. The immature flower buds turn a dark green olive colour when ready to be picked… be sure to pack a bag or bowl when you are next out walking and make the most of eating from farm to plate in Gozo! Click here and learn how to preserve foraged capers in healthy Apple Cider Vinegar and read on for a delicious Cod and Caper combo that is bursting with Mediterranean flavours.
GITH Loves Capers
We love the sharp kick that capers bring to the table to elevate simple salads, sauces, and pasta dishes. When something so small carries so much flavour it’s no surprise they are also loaded with nutrients and a valued component of the Mediterranean diet, renowned for its health benefits. Here are three reasons to make capers a kitchen staple:
- Anti-inflammatory Properties: Whilst short-term inflammation is a normal part of the body’s protective immune response, factors such as high stress, a processed diet, and environmental toxins can cause chronic and long-term inflammation which underlies many diseases. An anti-inflammatory diet is highly protective and the Mediterranean diet including capers helps balance the inflammatory response.
- Supports Liver Function: In Ayurvedic medicine, capers are used to stimulate liver function and protect this organ. The liver is the body’s primary organ of detoxification and works hard to process and eliminate toxins on a daily basis, so any support is welcome!
- Source of Vitamin K: This vitamin plays a pivotal role in blood clotting, healing, immunity, and building healthy bones. Vitamin K also works in tandem with vitamin D to maintain optimal calcium levels. Capers are an excellent source of vitamin K alongside dark green leafy veg.
In every busy household, simplicity is key, but nevertheless, flavour is not something to be compromised in any plate. This recipe ticks both boxes, being ever so simple and absolutely delicious! Many fish recipes call for the use of capers as they compliment the dish in a perfect manner. The capers are actually flowers that have yet to blossom and are mostly used in mediterranean cuisine. The caper bush grows in the wild as it thrives on its own - one way nature proves to us that it just keeps giving! Samantha Saliba
Cod with Zesty Capers Recipe
What You Will Need (Serves 2)
- 2 cod fillets or any white fish fillets
- 1 tbsp fish seasoning
- Salt and pepper
- 1 tbsp and 1 tbsp olive oil, divided
- 2tbsp capers, drained and rinsed
- 1 green garlic, chopped
- 7 cherry tomatoes, halved
- 3 thin lemon wedges
- Handful basil, chopped (about 1/2 cup)
- Extra lemon wedges for serving
How To Make
- Season fish fillets with salt, pepper, and fish seasoning on both sides.
- In a large pan on medium heat, heat up 1 tbsp olive oil. Add the fish fillets and cook on both sides until slightly browned and cooked through. If you are using cod, you can check readiness using a fork. Fillets should flake easily. Remove from pan and cover with foil to keep warm.
- Whilst still on medium heat, add the rest of the olive oil to the pan. Add the garlic and sauté for about a minute, until fragrant.
- Add in the rest of the ingredients and sauté for another 3 minutes, stirring frequently.
- Serve the fillets alongside a fresh green salad, lemon wedges, and spoon the sauteed caper mixture over the fish.
- Optional: Finish off by squeezing a lemon wedge over the fish fillets for an extra zesty touch when plated.
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