Mediterranean Diet Sweet and Sour Fish Fillet
Indulge in a flavorful and heart-healthy dish with this Mediterranean Diet Sweet and Sour Fish Fillet recipe. Combining tender, pan-seared white fish fillets with a vibrant medley of red and yellow bell peppers, garlic, and onions, this dish is simmered in a tangy yet subtly sweet sauce made from crushed tomatoes, honey, red wine vinegar, and briny capers. Infused with aromatic oregano and garnished with fresh parsley, this skillet-cooked masterpiece is not only quick to prepare in under 40 minutes but also packs a nutritious punch, perfectly aligned with Mediterranean diet principles. Serve with a wedge of lemon for a zesty finish and enjoy a wholesome meal that’s as satisfying as it is stunning. Perfect for weeknight dinners or impressing guests, this recipe is a delicious way to embrace the healthful Mediterranean lifestyle.
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Recipe Information
Ingredients
- 4 pieces skinless white fish fillets (e.g., cod, haddock, or halibut)
- 3 tablespoons extra virgin olive oil
- 1 medium onion, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 3 garlic cloves, minced
- 1 cup crushed tomatoes (canned or fresh)
- 2 tablespoons capers, drained
- 2 tablespoons honey
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped (plus extra for garnish)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 lemon wedges (for serving)
Instructions
Pat the fish fillets dry with paper towels and season both sides with salt and black pepper. Set aside.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Once the oil is hot, add the fish fillets and sear for 2-3 minutes per side, until golden brown. Remove the fillets from the skillet and set them aside on a plate.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the onion, red bell pepper, and yellow bell pepper for 5-7 minutes, or until soft and slightly caramelized.
Add the minced garlic to the skillet and cook for 30 seconds, stirring constantly, until fragrant.
Stir in the crushed tomatoes, capers, honey, red wine vinegar, oregano, salt, and black pepper. Simmer the sauce for 5 minutes to allow the flavors to meld together.
Return the fish fillets to the skillet, nestling them into the sauce. Spoon some of the sauce over the fish.
Reduce the heat to low, cover the skillet, and let the fish simmer in the sauce for 7-10 minutes, or until the fish is cooked through and flakes easily with a fork.
Sprinkle chopped fresh parsley over the dish before serving. Serve the sweet and sour fish fillets with additional parsley for garnish and lemon wedges on the side.
Nutrition Facts
Calories |
1067 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3064 mg | 133% | |
| Total Carbohydrate | 85.5 g | 31% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 60.7 g | ||
| Protein | 88.1 g | 176% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 267 mg | 21% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 2681 mg | 57% | |
*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.
