When our grocery store has frozen filets of wild caught mahi mahi or salmon on sale, we usually stock up. So we often need ideas for something quick, easy and healthy to do on a weeknight with that fish. Since we started our “eating healthier” lifestyle, I am always on the hunt for good recipe ideas that are lean on fat, but big on protein.
This recipe is adapted from one I found on a website I peruse frequently: Skinny Taste. I love that she provides the nutritional info for each recipe, so I can quickly find ones that fit our diet. A simple broiled white fish topped with a light tomato caper sauce.
I used San Marzano tomatoes. The original recipe called for fresh tomatoes diced, but Remington isn’t their biggest fan. I thought I could achieve a similar chunky tomato sauce with whole San Marzanos, which have a wonderful sweet, light flavor.
First, sauté garlic and shallots in oil or to lighten it up further use cooking spray like I did.
Next add the tomatoes. I used about half of a large can of whole San Marzanos and just chopped them up by hand (with a spoon of course) in the pan. Season with salt and pepper. Then add 1/4 cup of white wine like a pinot grigio and sauté until the wine reduces. You should have something that looks about like this:
In the meantime, brush your fish with a little olive oil and season with salt and pepper. Broil at about 425 degrees until flaky about 10 minutes.
The sauce can stay over low heat until your fish is ready. Just before serving, add the capers.
Serve by topping each piece of fish with a healthy portion of sauce. This was a very flavorful and versatile tomato sauce that was also low in fat and carbs. If you were looking to punch up the carbs for a workout, then this sauce would be fantastic over whole wheat angel hair pasta too!
Here’s your printable version:
|Tomato Caper Sauce over Broiled Fish||
- 24 oz white fish, mahi mahi or tilapia
- cooking spray
- 2 garlic cloves, diced
- 2 shallots, diced
- 1/2 28 oz can San Marzano tomatoes, whole
- 2 Tbsp capers
- 1/4 cup white wine
- 1 tsp extra virgin olive oil
- salt and pepper
- Preheat broiler to 425 degrees.
- Brush fish with olive oil, season with salt and pepper.
- Saute garlic and shallot over medium-low heat in a pan coated with cooking spray for about 4-5 minutes.
- Add tomatoes, chop by hand in the pan.
- Season with salt and pepper
- Add wine, saute until reduced, about 5 minutes.
- Add capers and saute an additional minute.
- Meanwhile, broil fish until cooked through and flakes with a fork, about 10 minutes.
- Serve fish topped with tomato caper sauce.
Servings: 4 servings • Calories: 197 • Fat: 3.8 g • Carbs: 1.7 g • Fiber: 0.2 g • Protein: 37.4 g