Mediterranean Diet Fish in Red Sauce
Dive into the vibrant flavors of the Mediterranean with this irresistible Mediterranean Diet Fish in Red Sauce recipe! Perfectly tender white fish fillets are simmered in a rich, savory tomato sauce infused with garlic, onions, and a medley of warm spices like oregano and thyme. Green olives and capers lend a tangy, briny twist that complements the sauce beautifully, while fresh parsley and lemon wedges add a bright and refreshing finish. With its heart-healthy ingredients, simple cooking techniques, and bold flavors, this recipe is ideal for a quick weeknight dinner or an elegant dinner party. Pair it with crusty bread or a side of roasted vegetables for a complete Mediterranean meal that captures the essence of seaside dining.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 pieces Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 28 ounces Canned crushed tomatoes
- 2 tablespoons Tomato paste
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 0.5 teaspoon Red pepper flakes
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup Green olives, sliced
- 2 tablespoons Capers, drained
- 4 pieces White fish fillets (such as cod or halibut)
- 0.25 cup Fresh parsley, chopped
- 1 pieces Lemon, cut into wedges
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and diced red bell pepper, cooking for an additional 3 minutes.
Add the crushed tomatoes, tomato paste, oregano, thyme, red pepper flakes, salt, and black pepper to the skillet. Stir well to combine.
Bring the sauce to a simmer, then reduce the heat to low and let it cook for about 15 minutes, allowing the flavors to meld.
Stir in the sliced green olives and capers.
Nestle the fish fillets into the sauce, covering them slightly with the sauce.
Cover the skillet and let the fish cook in the sauce over low heat for about 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
Garnish the dish with fresh parsley and serve with lemon wedges on the side.
Nutrition Facts
Calories |
1188 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.2 g | 68% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 5972 mg | 260% | |
| Total Carbohydrate | 88.7 g | 32% | |
| Dietary Fiber | 27.2 g | 97% | |
| Total Sugars | 47.8 g | ||
| Protein | 106.9 g | 214% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 594 mg | 46% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 5252 mg | 112% | |
*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.
