Low Carb Braised Fish with Tomatoes and Herbs
Delight in the vibrant flavors of this Low Carb Braised Fish with Tomatoes and Herbs, a wholesome and delicious one-pan dish that's perfect for any weeknight dinner. Featuring tender white fish fillets gently simmered in a fragrant medley of garlic, cherry tomatoes, red onion, and herbs, this recipe strikes the perfect balance between light and satisfying. A splash of lemon juice, capers, and optional red pepper flakes elevate the dish with zesty, briny notes, while the low-carb preparation keeps it nutritious and guilt-free. Ready in just 45 minutes, this beautiful and fresh Mediterranean-inspired meal is ideal for those seeking a healthy, flavorful option that feels both comforting and refined. Serve it with a simple green salad or steamed vegetables for a complete, restaurant-worthy experience.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 4 fillets white fish fillets (such as cod or halibut), skin removed
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 cloves garlic, minced
- 1 medium red onion, thinly sliced
- 2 cups cherry tomatoes, halved
- 1 cup chicken or vegetable stock
- 2 tablespoons lemon juice
- 0.25 cup fresh basil leaves, chopped
- 0.25 cup fresh parsley, chopped
- 2 tablespoons capers, drained
- 0.25 teaspoon red pepper flakes (optional)
Instructions
Heat the olive oil in a large skillet over medium heat.
Season the fish fillets with salt and black pepper on both sides.
Once the oil is hot, add the fish fillets to the pan and sear for 2-3 minutes on each side until lightly golden. Remove the fish from the skillet and set aside.
In the same skillet, add the minced garlic and sliced red onion. Sauté for about 3 minutes until the onions are soft and translucent.
Add the halved cherry tomatoes to the skillet and cook for another 5 minutes, stirring occasionally, until they start to soften.
Pour the chicken or vegetable stock and lemon juice into the skillet and bring to a simmer.
Return the fish fillets to the skillet, nestling them into the tomato mixture.
Sprinkle the chopped basil leaves, parsley, and capers over the top.
Add red pepper flakes if using, and simmer the dish gently for about 10 minutes, or until the fish is cooked through and flakes easily with a fork.
Taste and adjust the seasoning if necessary before serving.
Serve the braised fish hot, garnished with additional fresh herbs if desired.
Nutrition Facts
Calories |
922 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.2 g | 44% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 258 mg | 86% | |
| Sodium | 4024 mg | 175% | |
| Total Carbohydrate | 35.8 g | 13% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 14.8 g | ||
| Protein | 118.1 g | 236% | |
| Vitamin D | 30.0 mcg | 150% | |
| Calcium | 364 mg | 28% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 3493 mg | 74% | |
*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.
