Fish with Tomato Caper Sauce

Nutriscore Rating: 69/100

Elevate your dinner table with this vibrant and flavorful Fish with Tomato Caper Sauce! Perfectly pan-seared fish fillets—think cod, halibut, or snapper—are topped with a zesty sauce made from sweet cherry tomatoes, briny capers, and a hint of garlic, all brought together with a splash of white wine and bright lemon juice. This Mediterranean-inspired dish is quick and easy, taking just 30 minutes from start to finish, making it ideal for both weeknight dinners and special occasions. Garnished with fresh parsley and served with your choice of steamed vegetables, fluffy rice, or crusty bread, this recipe is a delicious way to enjoy light, wholesome, and flavorful seafood. Whether you're a novice in the kitchen or a seasoned chef, this one-pan recipe is sure to impress!

Recipe Information

• Prep Time: 10 min
• Cook Time: 20 min
• Total Time: 30 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

12 items

• 4 pieces (about 6 oz each) Fish fillets (such as cod, halibut, or snapper)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup All-purpose flour
• 2 tablespoons Olive oil
• 2 tablespoons Butter
• 3 pieces Garlic cloves, minced
• 2 cups Cherry tomatoes, halved
• 2 tablespoons Capers, drained
• 0.25 cup White wine (optional)
• 2 tablespoons Lemon juice
• 2 tablespoons Fresh parsley, chopped

📝 Instructions

12 steps

1. Pat the fish fillets dry with paper towels. Season both sides with salt and black pepper.

2. Lightly dredge each fillet in all-purpose flour, shaking off any excess flour.

3. Heat 1 tablespoon of olive oil and 1 tablespoon of butter in a large skillet over medium-high heat.

4. Place the fish fillets in the skillet and cook for 3-4 minutes per side, until golden brown and cooked through. Remove the fish from the skillet and set aside on a plate. Keep warm.

5. In the same skillet, reduce the heat to medium and add the remaining 1 tablespoon of olive oil and 1 tablespoon of butter.

6. Add the minced garlic and cook for 1 minute, stirring frequently, until fragrant.

7. Add the cherry tomatoes and cook for 5 minutes, stirring occasionally, until they begin to soften and release their juices.

8. Stir in the capers and cook for an additional 1 minute.

9. If using, pour in the white wine and let it simmer for 2-3 minutes, allowing the alcohol to evaporate.

10. Stir in the lemon juice and adjust seasoning with additional salt and pepper if necessary.

11. Return the cooked fish to the skillet and spoon the tomato caper sauce over the fillets. Let it warm through for 1-2 minutes.

12. Garnish with fresh parsley and serve immediately. Pair with a side of steamed vegetables, rice, or crusty bread for a complete meal.

Nutrition Facts

1 serving (224.6g)

Calories		313
% Daily Value*
Total Fat		15.3 g	20%
	Saturated Fat	5.2 g	26%
	Polyunsaturated Fat	0.0 g
Cholesterol		100 mg	33%
Sodium		693 mg	30%
Total Carbohydrate		8.5 g	3%
	Dietary Fiber	0.4 g	2%
	Total Sugars	0.4 g
Protein		33.5 g	67%
Vitamin D		8.6 mcg	43%
Calcium		50 mg	4%
Iron		1.1 mg	6%
Potassium		587 mg	12%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 549 cal (44.9%%)

Protein: 536 cal (43.9%%)

Carbs: 135 cal (11.1%%)