This Pan-Roasted Fish with Mediterranean Tomato Sauce is savory and rich and delicious tomato, caper and Dijon mustard sauce seasoned with tarragon.
I’ve been on a real health kick lately. Ok…, not really.
Right after my little fitness photo shoot. I’m telling you – there’s nothing that will get you in the fitness mind-set faster than doing a photo shoot with a fitness buff with the athleticism, flexibility and endurance of a gymnast.
Or, maybe it’s the fact my muscles were so sore on Sunday, from keeping up with her, that I could barely walk. You know…? From all the calisthenics I had to do to get the perfect shot?
Those aches alone were clear enough that I really need to get on the fitness train.
Eh. I’d rather eat. Wouldn’t you?
So, on to this FABulous (low-fat!!!) recipe.
Fast, rich (with not a lot of calories) and super delicious. And, we lovvvvvedthe sauce!
It starts off good with bright red tomatoes! Healthy. Check!
You can see in the photos below, I used Mahi Mahi, but any white fish will work beautifully.
The sauce is so savory and rich, it would be particularly good for a fish that has a really mild or little flavor like Tilapia (and Tilapia is low cost!). I rarely eat it because of its bland flavor alone. A fish like that could benefit a lot from a rich, savory sauce like this one!
So far, there’s nothing unhealthy here! Check!
And, with this dish? I could totally get down with feeling the burn to healthier eating.
- 1 and ½ tablespoons olive oil
- 1 and ½ teaspoons butter
- 2 cups cherry tomatoes, cut in half
- 1 and ½ tablespoons capers
- 1 tablespoon Dijon mustard
- 3 garlic cloves, minced
- 1 and ½ tablespoons chopped fresh flat-leaf parsley
- 1 and ½ tablespoons minced fresh chives
- 1 tablespoon minced fresh tarragon
- ¾ teaspoon salt, divided
- ¾ teaspoon ground black pepper, divided
- ¼ teaspoon crushed red pepper
- 1 tablespoon canola oil
- 4 (6-ounce) white fish fillets, skin off
- Heat olive oil and butter in a medium skillet over medium-high heat. Add chopped tomato to pan; cook 6 minutes, stirring frequently. Stir in capers, Dijon mustard, and minced garlic; bring to a boil. Reduce heat, and simmer 2 minutes or until slightly thickened, stirring occasionally. Remove from heat. Stir in parsley, chives, tarragon, ¼ teaspoon salt, ¼ teaspoon black pepper, and red pepper; keep warm.
- Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish with remaining ½ teaspoon salt and remaining ½ teaspoon black pepper. Add fish to pan; cook 3 minutes. Turn fish over; cook 3 minutes or until desired degree of done-ness. Serve fish topped with Mediterranean sauce.
Recipe adapted from Cooking Light My Recipes @ Pan-Roasted Fish with Mediterranean Tomato Sauce