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.
This is new. Since Saturday.
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!
(I’m really feeling good about this).
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!
But, seriously though? This was amazing good. The kind, you’re-gonna-love-it-good.
And, with this dish? I could totally get down with feeling the burn to healthier eating.
Enjoy!
Pan-Roasted Fish with Mediterranean Tomato Sauce
Ingredients
- 1 and 1/2 tablespoons olive oil
- 1 and 1/2 teaspoons butter
- 2 cups cherry tomatoes cut in half
- 1 and 1/2 tablespoons capers
- 1 tablespoon Dijon mustard
- 3 garlic cloves minced
- 1 and 1/2 tablespoons chopped fresh flat-leaf parsley
- 1 and 1/2 tablespoons minced fresh chives
- 1 tablespoon minced fresh tarragon
- 3/4 teaspoon salt divided
- 3/4 teaspoon ground black pepper divided
- 1/4 teaspoon crushed red pepper
- 1 tablespoon canola oil
- 4 6-ounce white fish fillets, skin off
Instructions
- 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, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper; keep warm.
- Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish with remaining 1/2 teaspoon salt and remaining 1/2 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
Kelly says
I am a big fan of fish and am always looking for new ways to prepare it – this looks so delicious Kristi! Love how flavorful this is with all the herbs – tomatoes and capers are always great together too. Love that this is such a healthy dish too 🙂
Kristi says
Yeah to healthy eating! I love fish, and tarragon happens to be one of my favorite herbs. Have a great day!
Mimi says
Very funny! Great looking fish!
Kristi says
Thanks Mimi! So glad you laughed! Hahahaha! Have a wonderful weekend!
Shelley @ Two Healthy Kitchens says
This is my kinda dinner – you know I love recipes that are both healthy AND delicious! This dish has it all! I totally agree that, for my tastes anyway, more delicately flavored fish needs a sauce or accompaniment with lots of oomph – and your gorgeous Mediterranean Tomato Sauce is just the thing! Mmmmmm … pinning (while wishing I was eating this)!
Kristi says
Thanks for the pin Shelley! It’s dishes like this that don’t make me feel bad about eating healthy – they are SO flavorful! Have a beautiful week my friend!
Tiffany @ Triple Crème Decadence says
This looks light and delicious. I love the addition of the tarragon-it adds an addicting anise flavor. Thanks for sharing! 🙂
Kristi says
Thanks Tiffany! Tarragon is one of my favorite spices. So glad you like the recipe! Have a great weekend!
Marcie says
This looks so simple and delicious, which are some of the best kind of meals! I love eating this way!
Kristi says
Thanks Marcie – I hope you have a wonderful weekend!
Pam says
Okey Dokey….
I can get behind this fresh fish dish….I’ve just started the Take Shape for Life diet and this fish dish is perfect for a “protein and greens” dish. I’m going to be on the lookout for more of the same. We’ll be lean and fit in no time!
Kristi says
So glad you like it Pam – it really is rich and delicious – it’s hard to tell it’s low fat! I’ll look for some more diets that will fit into your plan – because this is good, healthy eating, and I think we can all use that! Have a beautiful weekend!
Daniela @ FoodrecipesHQ says
I would say this is almost a Mediterranean way to cook fish, the only difference being the oil, I’d use olive oil but I guess the choice depends on what we have available in stores (canola oil is difficult to find in Italy). This is a great dish, fresh, delicate and yet bold in taste. It is a fantastic example of my favorite kind of cuisine, based on herbs, fresh ingredients and quick to cook.
Kristi says
Thanks Daniela – great tip – I will try using Olive Oil next time! The tarragon added a great flavor – we loved the flavor combination!
Cindy @ Pick Fresh Foods says
Yum, I love fish and when your going low-fat it is the best! Food that is good for you should taste good and looking at these pictures I’d bet this was an amazing meal! Pinning!!
Kristi says
I’m with you Cindy – food that is good for you should taste good! I definitely need to find more recipes like this one. It was tasty! Thank you for the pin! Have a wonderful weekend.
Amy (Savory Moments) says
This fish looks really delicious and healthy! The sauce looks really flavorful with all the fresh herbs (and I love using tarragon).
Kristi says
Me too Amy – tarragon adds such a great flavor! This is probably one of the best ‘fish’ dishes I’ve had – really good! Have a beautiful day!
Christin@SpicySouthernKitchen says
I definitely need to start cooking some healthier recipes. Love the combination of ingredients in this. Capers and tarragon are 2 of my favorite ingredients!
Kristi says
Mine too! I hope you have a wonderful weekend!
Mary Frances says
This recipe goes to show that you don’t need a lot of fat when you have so many great herbs and other flavorful ingredients! Wonderful!
Kristi says
You are so right! I love when low-fat recipes taste so good – and it all comes down to the secret ingredient!
Consuelo @ Honey & Figs says
Yay for healthier recipes like this! I think I’d totally love the sauce over some cod fillets.
Bonus points for the fact that it’s so easy to make. What’s not to like??
Kristi says
I know, right? Easy is the best. I’ll be it would be great with cod too! Have a wonderful weekend!
Monica says
I love a light,simple, and delicious recipe like this! Though I can’t seem to get the hang of pan roasting fish. Need to work on that instead of always relying on my oven. Your fish came out perfectly. I love the sauce with tomatoes.
Kristi says
Thanks Monica! I have always been lucking pan-roasting fish – but I definitely need to work on cooking it over an open grill – so I can completely understand what you mean! I hope you have a wonderful week!
WhatJessicaBakedNext... says
Absolutely delicious- simple but very tasty recipe! 🙂
Kristi says
Thank you! So glad you enjoyed it. Have a wonderful week!
Renee@Two in the Kitchen says
I feel that way about working out too Kristi! When I’m in my workout group, I swear that I am the weakest one there!!
I was just out at an Italian restaurant last night and had a tilapia dish that looked just like this one. I love the idea that I can use this recipe and make it at home!! I love this!!
Kristi says
Thanks Renee! I hope you have a beautiful week!
Crystal S. Apples & Sparkle says
The thing that stood out to me here is definitely the mustard. This looks so good, and simple, and healthy, and affordable. Winner all around.
Kristi says
The mustard really adds to the ‘pop’ of flavor in the recipe! So glad you like it! Have a wonderful day!