Pan-fried fish with tomatoes and capers

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Pan-fried fish with tomatoes and capers | Easy Food

Serves 4


For the sauce:
2 tbsp olive oil
½ tsp dried chilli flakes
2 large garlic cloves, crushed
250g cherry tomatoes, halved
60ml white wine
Large handful of fresh basil leaves, finely chopped
Juice and zest of ½ a lemon
2 tbsp capers, rinsed and drained
Salt and black pepper


For the fish:
2 tbsp olive oil
4 fillets of white fish (e.g. cod, hake, haddock, coley, whiting or pollock)


To serve:
Roasted baby potatoes


  1. Heat the oil for the sauce in a large pan over a medium heat. Add the chilli flakes and garlic and cook for one minute. Add the cherry tomatoes and cook for 10-12 minutes, stirring occasionally, until they’re soft and blistering, but still hold their shape.
  2. Stir in the white wine and bring to a gentle simmer. Stir in the basil, lemon juice and zest, the capers and some seasoning. Cook for two minutes, then transfer the sauce to a bowl and set aside until needed.
  3. For the fish, heat the oil in the pan over a medium heat. Dry the fish with kitchen paper and season both sides with salt and pepper.
  4. Place the fish in the pan, skin-side down, and cook for five minutes until the skin is crispy.
  5. Carefully flip the fish over and continue cooking for another 2-3 minutes or until completely cooked throughout.
  6. Pour the sauce over the fish and serve immediately with roasted baby potatoes.

Per Serving: 288kcals, 15.9g fat (2.5g saturated), 4.1g carbs, 2.1g sugars, 31.3g protein, 1.1g fibre, 0.348g sodium


MAKE IT YOURS: This simple tomato and caper sauce is also delicious over salmon, sea trout, any white fish, chicken or steak.

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