Healthy

Broiled Fish with Tomato Caper Sauce





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Broiled Fish with Tomato Caper Sauce is an easy fish recipe with fresh tomatoes, garlic, shallots and capers that’s ready in under 20 minutes.

Broiled Fish with Tomato Caper SauceBroiled Fish with Tomato Caper Sauce
Broiled Fish with Tomato Caper Sauce

I try to eat fish twice a week as a healthy source of protein, and this healthy Broiled Fish recipe with Tomato Caper Sauce is so flavorful and easy to make. It’s a simple dish with only a few ingredients, so it’s important to use high-quality ones to achieve maximum flavor. Think extra virgin olive oil, fresh pepper, ripe, in-season tomatoes, and a good dry wine. These subtle differences can make a meal go from good to great. More fish recipes you may like, try this Blackened Fish, Skillet Cajun-Spiced Fish with Tomatoes, and Cod Fish Tacos.

Tomato Caper SauceTomato Caper Sauce

How to Broil Fish

Broil fish in two simple steps!

  • Set the broiler to low and place the fish about six inches from the flame. If you don’t have a low-broiler setting, set the fish farther away and keep an eye on it.
  • Broil the fish until it’s cooked through. The amount of time will depend on the thickness of the fish, but it should be ready in about 6 to 8 minutes.

Tomato Caper Sauce

This tomato caper sauce for fish cooks in less than 15 minutes and is so flavorful.

  1. Heat one tablespoon of olive oil in a medium skillet.
  2. Sauté garlic and shallots for four to five minutes on medium-low heat.
  3. Add the chopped tomatoes and season with salt and pepper.
  4. Pour in the wine and cook for about five minutes until it reduces.
  5. Add the capers and cook for one minute.

What to Serve with Broiled Fish

This fish with tomato caper sauce would be delicious over whole wheat pasta, rice, spiralized zucchini noodles, or cauliflower rice.

For an extra vegetable, you could also put some asparagus on the tray with the fish and cook them at the same time. Some other veggie side dish options are Green Beans, Garlic Broccolini, or Roasted Asparagus.

Variations:

  • Fish: Thawed frozen fish will work if you don’t have fresh. Any white fish fillet can be used such as tilapia, grouper, cod or flounder.
  • Tomatoes: If tomatoes are out of season, use canned diced tomatoes. You can also use cherry or grape tomatoes for the sauce.
  • Wine: If you don’t like cooking with alcohol, sub chicken or vegetable broth for it.
  • Shallot: Swap the shallot for red onion.
  • Olives: Add kalamata olives to the sauce.

Broiled Tilapia with Tomato Caper Sauce

Broiled Tilapia with Tomato Caper SauceBroiled Fish with Tomato Caper SauceBroiled Fish with Tomato Caper Sauce

More Fish Recipes You’ll Love:

 

Broiled Fish with Tomato Caper Sauce

3

257 Cals 37.5 Protein 2 Carbs 10.5 Fats

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

Broiled Fish with Tomato Caper Sauce is an easy fish recipe with fresh tomatoes, garlic, shallots and capers that’s ready in under 20 minutes.

  • 2 tbsp extra virgin olive oil, divided
  • 4 fish fillets, such as tilapia, flounder, grouper, etc 6 oz each
  • 2 garlic cloves, crushed
  • 2 shallots, minced
  • 2 tomatoes, chopped
  • 2 tbsp capers
  • 1/4 cup white wine, I use Pinot Grigio
  • kosher salt and fresh black pepper
  • Preheat broiler to low with the rack positioned 6 inches from the flame.

  • Place fish on a sheet pan and brush with 1 tbsp olive and season with salt and black pepper, to taste.

  • In a medium skillet, heat the remaining olive oil. Add garlic and shallots and sauté on medium-low about 4-5 minutes. Add tomatoes and season with salt and pepper, to taste.

  • Add wine and sauté until wine reduces, about 5 minutes. Add capers and sauté an additional minute.

  • Meanwhile, broil until fish is cooked through, about 6 to 8 minutes, depending on the thickness.

  • Place fish on a platter and top with tomato caper sauce.

Serving: 1piece fish with sauce, Calories: 257kcal, Carbohydrates: 2g, Protein: 37.5g, Fat: 10.5g, Fiber: 0.2g, Sugar: 1g

WW Points Plus: 6

Keywords: broiled fish, broiled tilapia with tomato caper sauce, dinner ideas, easy fish recipe

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