Broiled Fish with Tomato Caper Sauce
Fish baked in tomato caper sauce is a simple fish recipe with fresh tomatoes, garlic, shallot and caper that can be cooked in less than 20 minutes.
Grilled fish and tomato caper sauce
I try to eat fish twice a week as a healthy source of protein, but this healthy grilled fish recipe with tomato caper sauce is very flavorful and easy to make. Since it is a simple dish with few ingredients, it is important to maximize the taste by using high quality products. Consider extra virgin olive oil, fresh peppers, ripe seasonal tomatoes, and delicious dry wine. These subtle differences can change your diet from good to great. Try more fish recipes you might like, this dark fish, tomato and skillet Cajun spice fish, and cod fish tacos.
How to bake fish
Bake fish in 2 easy steps!
- Set the broiler low and place the fish about 6 inches from the flame. If the broiler setting is low, keep the fish far away and keep an eye on it.
- Bake until the fish is completely cooked. The time depends on the thickness of the fish, but it will be completed in about 6 to 8 minutes.
Tomato caper sauce
This tomato caper sauce for fish takes less than 15 minutes and is very flavorful.
- Heat a tablespoon of olive oil in a medium frying pan.
- Fry the garlic and shallot over medium to low heat for 4-5 minutes.
- Add chopped tomatoes and season with salt and pepper.
- Pour the wine and cook for about 5 minutes until it is reduced.
- Add capers and cook for 1 minute.
What to serve with grilled fish
This tomato caper sauce fish will be better than whole wheat pasta, rice, spiral zucchini noodles, or cauliflower rice.
For extra vegetables, you can also put asparagus in the tray with the fish and cook at the same time. Other vegetable side dish options include green beans, garlic broccolini, or roasted asparagus.
variation:
- fish: If you don’t have fresh fish, thawed frozen fish is effective. You can use any white fish fillet, including tilapia, grouper, cod, and flounder.
- tomato: If the tomatoes are out of season, use canned diced tomatoes. You can also use cherry tomatoes or grape tomatoes as the sauce.
- wine: If you’re not good at cooking with alcohol, we recommend sub-chicken or vegetable soup.
- shallot: Replace the shallot with red onions.
- olive: Add Kalamon olives to the sauce.
More fish recipes you’ll love:
Grilled fish and tomato caper sauce
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Fish baked in tomato caper sauce is a simple fish recipe with fresh tomatoes, garlic, shallot and caper that can be cooked in less than 20 minutes.
- 2 Tbsp Extra virgin olive oil, Split
- Four Fish fillet, 6 ounces each of tilapia, flounder, grouper, etc.
- 2 garlic, Crushed
- 2 shallot, Chopped
- 2 tomato, Chopped
- 2 Tbsp capers
- 1/4 cup White wine, I’m using Pinot Grigio
- Kosher salt and fresh black pepper
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Place the rack 6 inches from the flame to preheat the broiler to a low temperature.
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Place the fish on a baking sheet, brush with 1 tablespoon of olives and season with salt and black pepper.
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Heat the remaining olive oil in a medium frying pan. Add garlic and shallot and fry at medium to low for about 4-5 minutes. Add tomatoes and season with salt and pepper.
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Add wine and fry for about 5 minutes until the wine is low. Add capers and fry for another minute.
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In the meantime, bake for about 6-8 minutes, depending on the thickness, until the fish is completely baked.
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Place the fish on a platter and the tomato caper sauce.
Serving: 1Fish sauce, calorie: 257kcal, carbohydrate: 2g, protein: 37.5g, thick: 10.5g, fiber: 0.2 0.2g, sugar: 1g
WW Point Plus: 6
keyword: Grilled fish, grilled tilapia tomatoes, dinner ideas, simple fish recipes
