Mediterranean Diet Sweet and Sour Fish Fillet

Elevate your seafood dinner with this Mediterranean Diet Sweet and Sour Fish Fillet, a vibrant and healthful dish brimming with bold flavors and wholesome ingredients. This recipe combines tender, seared white fish fillets like cod or halibut with a savory-sweet sauce featuring caramelized onions, colorful bell peppers, crushed tomatoes, and zesty capers. A touch of honey and red wine vinegar adds a delightful sweet-and-sour balance, while dried oregano and fresh parsley tie the flavors together with Mediterranean flair. Ready in just 40 minutes, this easy skillet dish is perfect for busy weeknights or an elegant dinner party. Garnish with extra parsley and fresh lemon wedges, and consider pairing it with a side of quinoa or crusty whole-grain bread to complete the meal. Packed with heart-healthy ingredients and loaded with vibrant flavors, this Mediterranean fish recipe is a surefire way to impress!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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)

Directions

Step 1

Pat the fish fillets dry with paper towels and season both sides with salt and black pepper. Set aside.

Step 2

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.

Step 3

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.

Step 4

Add the minced garlic to the skillet and cook for 30 seconds, stirring constantly, until fragrant.

Step 5

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.

Step 6

Return the fish fillets to the skillet, nestling them into the sauce. Spoon some of the sauce over the fish.

Step 7

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.

Step 8

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

Serving size	(1228.9g)

Amount per serving	% Daily Value*
Calories	1066.9

Total Fat 47.6g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat g
Cholesterol 200mg	0%
Sodium 3064.0mg	0%
Total Carbohydrate 85.5g	0%
Dietary Fiber 15.2g	0%
Total Sugars 60.7g
Protein 88.1g	0%

Vitamin D 800IU	0%
Calcium 267.1mg	0%
Iron 5.8mg	0%
Potassium 2681.0mg	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: 38.2%

Protein: 31.4%

Carbs: 30.5%