Mediterranean Poached Fish
Dive into the vibrant flavors of the Mediterranean with this Mediterranean Poached Fish recipe, a healthy and sophisticated one-pan dish perfect for any occasion. Succulent white fish fillets are gently poached in a rich, savory sauce of juicy diced tomatoes, briny kalamata olives, tangy capers, and aromatic herbs like oregano and parsley. A hint of red pepper flakes adds a subtle kick, while a splash of lemon brightens every bite. Ready in just 35 minutes, this elegant dish is both quick and nutritious, making it an ideal choice for weeknight dinners or intimate gatherings. Serve with crusty bread, rice, or a crisp side salad to soak up every bit of the zesty Mediterranean-inspired sauce!
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Recipe Information
Ingredients
- 4 fillets white fish fillets (such as cod, haddock, or halibut)
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 4 cloves garlic, minced
- 14 ounces canned diced tomatoes (with juices)
- 1 cup low-sodium chicken or vegetable broth
- 1 cup kalamata olives, pitted and sliced
- 2 tablespoons capers, drained
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh oregano leaves, chopped (or 1 tsp dried oregano)
- 0.25 teaspoons red pepper flakes (optional)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 lemon, cut into wedges
Instructions
Heat the olive oil in a large, deep skillet or sauté pan over medium heat.
Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 3-4 minutes.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Pour in the diced tomatoes with their juices and the chicken or vegetable broth. Stir to combine.
Add the sliced kalamata olives, capers, chopped parsley, oregano, red pepper flakes (if using), salt, and black pepper. Stir well.
Bring the mixture to a gentle simmer, reducing the heat to low if needed.
Nestle the fish fillets into the sauce, ensuring they are partially submerged in the liquid.
Cover the skillet with a lid and let the fish poach in the sauce for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Carefully transfer the poached fish to serving plates using a slotted spatula.
Spoon the Mediterranean sauce over the fish and garnish with additional parsley if desired.
Serve immediately with lemon wedges on the side for a bright, zesty finish.
Nutrition Facts
Calories |
314 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 1138 mg | 49% | |
| Total Carbohydrate | 12.0 g | 4% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 4.8 g | ||
| Protein | 32.3 g | 65% | |
| Vitamin D | 7.5 mcg | 38% | |
| Calcium | 99 mg | 8% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 779 mg | 17% | |
*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.
