Fish & Tomatoes

By Kevin • 30 or Less, All, Fish • 14 Dec 2014

Fish & Tomatoes

There’s probably not enough liquid in this dish to call it “poached” though cooking fish this way results in a perfectly-cooked, moist filet nonetheless. I used mahi mahi for this one, but any firm fish would work well. Just make sure it’s Ocean Wise approved and if it’s any thinner than 1/2″ reduce the oven time by a few minutes.

Time: 30 minutes

Serves: 2


1 tablespoon extra-virgin olive oil
1 onion – chopped
1 clove garlic – finely chopped or grated
1 teaspoon fresh oregano – finely chopped
½ teaspoon fresh thyme – finely chopped
¼ teaspoon red pepper flakes
½ cup dry white wine
2 tomatoes – cut into wedges
1 tablespoon capers – drained
2 4-ounce fish filets
¼ teaspoon kosher salt
2 teaspoons flat leaf parley – finely chopped
¼ cup pitted green olives – halved
1 pinch black pepper


Preheat your oven to 250F.

Place a large frying pan on medium heat and add the olive oil.

Add the onion, garlic, oregano, thyme and pepper flakes, stirring occasionally for two minutes.

Stir in the wine, tomatoes and capers.

Sprinkle both sides of the fish with the salt and place the filets at the bottom of the pan.

Cover the pan and place it in the oven for ten minutes.

Remove the pan from the oven. Sprinkle with parsley, olives and black pepper. Serve immediately.

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