Mediterranean Diet Fish in Red Sauce

Dive into the vibrant flavors of the Mediterranean with this delicious and wholesome Mediterranean Diet Fish in Red Sauce. Tender white fish fillets, such as cod or halibut, are gently poached in a rich, aromatic tomato sauce infused with garlic, red bell pepper, oregano, thyme, and a touch of red pepper flakes for subtle heat. A tantalizing mix of green olives and capers adds a briny depth that perfectly complements the fresh seafood. Finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, this heart-healthy dish is as visually stunning as it is flavorful. Ready in under an hour, it’s an ideal weeknight dinner that pairs beautifully with crusty bread, a side of quinoa, or a crisp green salad for a complete Mediterranean-inspired feast.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and diced red bell pepper, cooking for an additional 3 minutes.

Step 4

Add the crushed tomatoes, tomato paste, oregano, thyme, red pepper flakes, salt, and black pepper to the skillet. Stir well to combine.

Step 5

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.

Step 6

Stir in the sliced green olives and capers.

Step 7

Nestle the fish fillets into the sauce, covering them slightly with the sauce.

Step 8

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.

Step 9

Garnish the dish with fresh parsley and serve with lemon wedges on the side.

Nutrition Facts

Serving size	(1703.8g)

Amount per serving	% Daily Value*
Calories	1188.1

Total Fat 53.2g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 200mg	0%
Sodium 5972.3mg	0%
Total Carbohydrate 88.7g	0%
Dietary Fiber 27.2g	0%
Total Sugars 47.8g
Protein 106.9g	0%

Vitamin D 800IU	0%
Calcium 593.5mg	0%
Iron 16.4mg	0%
Potassium 5252.2mg	0%

*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.

Source of Calories

Fat: 38.0%

Protein: 33.9%

Carbs: 28.1%