Fish with Tomato, Olive and Caper Sauce

Fish with Tomato, Olive and Caper Sauce

Serving Size: 4

The easy to make sauce for this fish gets its tangy punch from items you might already have on hand - canned tomatoes, olives, and capers. When prepping your ingredients, be sure to rinse the olives and capers, or they'll make the sauce too salty

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • Fresh ground pepper and salt
  • 1-1.5 pounds firm fish like mahi mahi, salmon, catfish, tilapia, or cod
  • 1 small onion, diced
  • 1 medium clove garlic, minced
  • 3/4 cup dry white wine
  • 1 tsp dried oregano
  • 1 (14.5 oz) can no-salt-added diced tomatoes
  • 1/2 cup pitted green or Kalamata olives, rinsed, drained and coarsely chopped
  • 1 tablespoon capers, rinsed and drained
  • 1/4 cup chopped fresh flat-leaf parsley

Instructions

  1. Heat oil in a 12-inch nonstick skillet over medium heat, add the onion and cook, stirring occasionally, until softened, about 3 minutes.
  2. Add the garlic and cook until fragrant, another 30 seconds.
  3. Stir in the wine and oregano. Bring to a boil, lower the heat to low, and simmer until the liquid is reduced by half, about 3 minutes.
  4. While the sauce is cooking, season the fish on both sides with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  5. Stir the tomatoes and their juices, the olives, and capers into the wine mixture. Bring to a simmer and cook until the sauce has reduced slightly, about 5 minutes. Stir in the parsley.
  6. Nestle the fish into the sauce, spooning some over the top. Cover the pan and simmer gently until fish is cooked - about 10 minutes.
  7. Serve the fish topped with the sauce.

Notes

Any leftover parsley can be chopped and frozen for future use. Capers are also tasty in potato salad or on steamed cauliflower.

Adapted from a recipe in Fine Cooking Magazine

Hilary Warner of Nutrition Works! LLC is a registered and licensed dietitian/nutritionist offering one-on-one nutrition counseling, dietary coaching, personalized nutrition plans, fitness plans and overall wellness consultations in Concord New Hampshire. Hilary Warner has advanced training in the treatment of eating disorders such as anorexia and bulimia. As a registered nutritionist/dietitian, Hilary helps people lower blood pressure and lower cholesterol, and counsels individuals how to improve their diet to manage gluten intolerance, celiac disease, irritable bowel disease, and other food-related health problems. If your child is overweight, Hilary can coach parents and children on how to build a healthy body with good nutrition and regular activity. Hilary Warner can help you if you want to lose weight consistently, improve your general eating habits, learn how to cook healthy meals, improve your sports performance, and get healthier through good diet! Nutrition Works! LLC is located in Concord, NH and provides nutrition counseling to individuals throughout the state of New Hampshire.