Heart-Healthy Fish in Red Sauce
Indulge in the rich, Mediterranean-inspired flavors of Heart-Healthy Fish in Red Sauce, a vibrant and nutritious dish crafted for both flavor and wellness. Tender, skinless fish fillets (such as cod or tilapia) are gently simmered in a robust tomato-based sauce infused with the aromatic blend of garlic, onion, and sweet red bell peppers. Enhanced with briny capers, sliced black olives, and delicate Italian herbs like oregano and basil, this recipe is a feast for the senses. A touch of fresh lemon juice and parsley adds a zesty finish, creating the perfect balance of brightness and depth. Ready in under 40 minutes, this wholesome recipe pairs wonderfully with whole-grain rice or steamed vegetables, delivering a satisfying and heart-smart meal that's low in saturated fats but packed with bold, savory flavors. Perfect for a quick weeknight dinner or a health-conscious crowd-pleaser!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 medium, diced red bell pepper
- 14 ounces canned crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 tablespoon, drained capers
- 0.25 cup, sliced black olives
- 4 pieces skinless fish fillets (such as cod or tilapia)
- 1 tablespoon fresh lemon juice
- 2 tablespoons, chopped fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Heat olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for about 3 minutes until translucent.
Add minced garlic and diced red bell pepper, and cook for another 2 minutes, stirring frequently.
Stir in the canned crushed tomatoes, oregano, and basil. Bring to a simmer.
Add the capers and black olives to the sauce, and stir well to combine.
Season the fish fillets with salt and black pepper on both sides.
Gently place the fish fillets in the skillet, cover, and simmer for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
Just before serving, squeeze fresh lemon juice over the fish and sprinkle with chopped parsley.
Serve the fish hot with the red sauce over whole-grain rice or steamed vegetables for a complete heart-healthy meal.
Nutrition Facts
Calories |
848 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 2366 mg | 103% | |
| Total Carbohydrate | 53.4 g | 19% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 28.3 g | ||
| Protein | 81.7 g | 163% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 265 mg | 20% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 3164 mg | 67% | |
*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.
