Heart-Healthy Fish in Red Sauce

Savor the delightful flavors of "Heart-Healthy Fish in Red Sauce," a wholesome, Mediterranean-inspired dish that’s as nutritious as it is delicious. This recipe features tender, flaky skinless fish fillets simmered in a vibrant tomato-based sauce infused with the savory richness of garlic, onions, and red bell peppers, along with the briny goodness of capers and black olives. Seasoned with aromatic oregano and basil, each bite is a burst of comforting and heart-smart flavors. Finished with a zesty squeeze of fresh lemon juice and a sprinkle of parsley, this low-sodium, nutrient-packed meal is perfect served over whole-grain rice or alongside steamed vegetables. Ready in just 40 minutes, it’s a quick and satisfying option for a healthy weeknight dinner!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, finely chopped onion
• 3 minced garlic cloves
• 1 medium, diced red bell pepper
• 14 ounces canned crushed tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 tablespoon, drained capers
• 0.25 cup, sliced black olives
• 4 pieces skinless fish fillets (such as cod or tilapia)
• 1 tablespoon fresh lemon juice
• 2 tablespoons, chopped fresh parsley
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper

Directions

Step 1

Heat olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion and sauté for about 3 minutes until translucent.

Step 3

Add minced garlic and diced red bell pepper, and cook for another 2 minutes, stirring frequently.

Step 4

Stir in the canned crushed tomatoes, oregano, and basil. Bring to a simmer.

Step 5

Add the capers and black olives to the sauce, and stir well to combine.

Step 6

Season the fish fillets with salt and black pepper on both sides.

Step 7

Gently place the fish fillets in the skillet, cover, and simmer for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 8

Just before serving, squeeze fresh lemon juice over the fish and sprinkle with chopped parsley.

Step 9

Serve the fish hot with the red sauce over whole-grain rice or steamed vegetables for a complete heart-healthy meal.

Nutrition Facts

Serving size	1172.6 grams (1172.6g)

Amount per serving	% Daily Value*
Calories	848

Total Fat 36.30g	47%
Saturated Fat 5.70g	29%
Polyunsaturated Fat 2.90g
Cholesterol 172mg	57%
Sodium 2366mg	103%
Total Carbohydrate 53.40g	19%
Dietary Fiber 13.20g	47%
Total Sugars 28.30g
Protein 81.70g	163%

Vitamin D 800IU	4000%
Calcium 265mg	20%
Iron 9mg	50%
Potassium 3164mg	67%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.7%

Protein: 37.7%

Carbs: 24.6%