Mediterranean Poached Fish

Dive into the vibrant flavors of the Mediterranean with this Mediterranean Poached Fish recipe, a healthy and sophisticated one-pan dish perfect for any occasion. Succulent white fish fillets are gently poached in a rich, savory sauce of juicy diced tomatoes, briny kalamata olives, tangy capers, and aromatic herbs like oregano and parsley. A hint of red pepper flakes adds a subtle kick, while a splash of lemon brightens every bite. Ready in just 35 minutes, this elegant dish is both quick and nutritious, making it an ideal choice for weeknight dinners or intimate gatherings. Serve with crusty bread, rice, or a crisp side salad to soak up every bit of the zesty Mediterranean-inspired sauce!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 fillets white fish fillets (such as cod, haddock, or halibut)
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 4 cloves garlic, minced
• 14 ounces canned diced tomatoes (with juices)
• 1 cup low-sodium chicken or vegetable broth
• 1 cup kalamata olives, pitted and sliced
• 2 tablespoons capers, drained
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh oregano leaves, chopped (or 1 tsp dried oregano)
• 0.25 teaspoons red pepper flakes (optional)
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 lemon, cut into wedges

Directions

Step 1

Heat the olive oil in a large, deep skillet or sauté pan over medium heat.

Step 2

Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 3-4 minutes.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, until fragrant.

Step 4

Pour in the diced tomatoes with their juices and the chicken or vegetable broth. Stir to combine.

Step 5

Add the sliced kalamata olives, capers, chopped parsley, oregano, red pepper flakes (if using), salt, and black pepper. Stir well.

Step 6

Bring the mixture to a gentle simmer, reducing the heat to low if needed.

Step 7

Nestle the fish fillets into the sauce, ensuring they are partially submerged in the liquid.

Step 8

Cover the skillet with a lid and let the fish poach in the sauce for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 9

Carefully transfer the poached fish to serving plates using a slotted spatula.

Step 10

Spoon the Mediterranean sauce over the fish and garnish with additional parsley if desired.

Step 11

Serve immediately with lemon wedges on the side for a bright, zesty finish.

Nutrition Facts

Serving size	1484.7 grams (1484.7g)

Amount per serving	% Daily Value*
Calories	1261

Total Fat 80.50g	103%
Saturated Fat 11.50g	57%
Polyunsaturated Fat 2.70g
Cholesterol 200mg	67%
Sodium 6488mg	282%
Total Carbohydrate 54.50g	20%
Dietary Fiber 21.30g	76%
Total Sugars 18.60g
Protein 90.60g	181%

Vitamin D 800IU	4000%
Calcium 404mg	31%
Iron 10mg	53%
Potassium 2505mg	53%

*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: 55.5%

Protein: 27.8%

Carbs: 16.7%