Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Fish in a tomato, olive and caper sauce — Mexico.
Equipment: Wide pan with lid
Measures and names
Ingredients
- 4 white fish fillets
- 1 onion
- 3 garlic cloves
- 1 x 400g tin chopped tomatoes
- 100 g green olives
- 2 tbsp capers
- 1 tsp oregano
- 1 bay leaf
- 2 tbsp olive oil
- Coriander (cilantro) and lime, to serve
Optional extras
- 1 jalapeño, sliced
Method
- Heat the oil in a wide pan and cook the onion for 5 minutes. Add the garlic for 1 minute, then the tomatoes, oregano and bay leaf.
- Stir in the olives, capers and jalapeño and simmer for 8 minutes, until rich. Taste before salting — olives and capers bring plenty.
- Lay the fish fillets into the sauce, cover, and cook gently for 8–10 minutes, until they flake.
- Remove the bay leaf.
- Finish with coriander and a squeeze of lime, and serve with a green salad.
Swaps and tips
This Gulf-coast classic is bright and briny. Any firm white fish works — cod, haddock or pollock.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 21 g | 10 g | 3 g | 11 g | 242 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
