Mediterranean Poached Fish

Fish fillets cooked in a tomato-wine sauce are the main attraction for a healthy 30-minute meal.

Mediterranean Poached Fish
Servings: 4 Prep 10 mins Cook 16 mins to 18 mins


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1/2 sweet red pepper, cored, seeded and chopped
  • 2 clove garlic, chopped
  • 1 can (14-1/2 ounces) stewed tomatoes
  • 1/2 cup white wine or water
  • 1 tablespoon capers
  • 12 pitted kalamata olives, cut in half
  • Zest and juice of 1 lemon
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 4 fillets (5 to 6 ounces each), such as tilapia, flounder or catfish

Make It

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, red pepper and garlic. Cook about 6 minutes, until softened, stirring so garlic does not burn.

2. Stir in tomatoes, wine, capers, olives, lemon zest and juice, oregano, salt and pepper. Bring to a boil. Add fish and cook, covered, over medium-low heat for about 8 to 10 minutes or until fish flakes easily. Gently turn fish halfway through cooking.

3. Serve with plain couscous and green beans, if desired.