Name: Mediterranean White Fish with Capers and Tomatoes
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 4 pieces Cod or other firm white fish fillets; 1.5 cups Cherry tomatoes, halved; 2 tbsp Capers, drained; 2 cloves Garlic, thinly sliced; 0.5 cup White wine or vegetable broth; 2 tbsp Fresh parsley, chopped; 2 tbsp Olive oil; 0.5 tsp Salt; 0.25 tsp Black pepper; 1 whole Lemon wedges, for serving

Mediterranean White Fish with Capers and Tomatoes

DinnerHigh-ProteinQuick & Easy

Ingredients (10)

Ingredient	Qty	Cal	P	C	F
Cod or other firm white fish fillets	4 pieces	1	0g	0g	0g
Cherry tomatoes, halved	1.5 cups	10	1g	2g	0g
Capers, drained	2 tbsp	1	0g	0g	0g
Garlic, thinly sliced	2 cloves	2	0g	1g	0g
White wine or vegetable broth	0.5 cup	2	0g	0g	0g
Fresh parsley, chopped	2 tbsp	1	0g	0g	0g
Olive oil	2 tbsp	62	0g	0g	7g
Salt	0.5 tsp	0	0g	0g	0g
Black pepper	0.25 tsp	0	0g	0g	0g
Lemon wedges, for serving	1 whole	1	0g	0g	0g

Ingredients (10)

Ingredient	Qty	Cal	P	C	F
Cod or other firm white fish fillets	4 pieces	1	0g	0g	0g
Cherry tomatoes, halved	1.5 cups	10	1g	2g	0g
Capers, drained	2 tbsp	1	0g	0g	0g
Garlic, thinly sliced	2 cloves	2	0g	1g	0g
White wine or vegetable broth	0.5 cup	2	0g	0g	0g
Fresh parsley, chopped	2 tbsp	1	0g	0g	0g
Olive oil	2 tbsp	62	0g	0g	7g
Salt	0.5 tsp	0	0g	0g	0g
Black pepper	0.25 tsp	0	0g	0g	0g
Lemon wedges, for serving	1 whole	1	0g	0g	0g

Directions

Step 1
Pat fish fillets dry with paper towels. Season both sides with salt and pepper.
Step 2
Heat olive oil in a large skillet over medium-high heat. Add fish fillets and sear for 3-4 minutes per side, until golden brown and cooked halfway through.
Step 3
Remove fish from the skillet and set aside. Add sliced garlic to the skillet and sauté for 30 seconds until fragrant.
Step 4
Stir in halved cherry tomatoes and capers. Cook for 3-5 minutes, gently smashing some tomatoes, until they start to soften and release their juices.
Step 5
Pour in white wine or vegetable broth and bring to a simmer. Return fish to the skillet, nestling it into the sauce.
Step 6
Cover and cook for another 3-5 minutes, or until fish is fully cooked through and flakes easily. Stir in fresh parsley.
Step 7
Serve immediately with lemon wedges, perhaps alongside rice or crusty bread.