Poached Fish with Tomatoes and Capers
White fish fillets include cod, haddock, and pollock. This mild and sweet fish cooks quickly.
INGREDIENTS
- 2 tablespoons olive oil
- ½ cup chopped red onion
- 2 cloves garlic, minced
- 1 cup chopped fresh tomatoes
- 2 tablespoons no-salt tomato paste
- ¼ cup dry white wine
- 2 tablespoons capers, rinsed
- 4 (4-ounce) white fish fillets
- ¼ cup chopped parsley
In large skillet, heat olive oil over medium heat. Add onion and garlic; cook and stir until tender, about 5 minutes.
Add tomatoes, tomato paste, and wine and bring to a simmer; simmer for 5 minutes, stirring frequently.
Add capers to sauce and stir, then arrange fillets on top of sauce.
Spoon sauce over fish. Reduce heat to low, cover, and poach for 7–10 minutes, or until fish flakes when tested with fork.
Sprinkle with parsley and serve immediately.
Serves 4
Calories: 191.05
Fat: 7.70 grams
Saturated fat: 1.13 grams
Dietary fiber: 1.35 grams
Sodium: 199.73 mg
Cholesterol: 48.73 mg
