Fish in Island Sauce

Serves: 6

Simple, light and healthy dishes can at times create the most comforting and satisfying meals. This recipe is versatile—we suggest grouper, but any white-fleshed fish will taste just as good—so pick one that you prefer, and try to choose whatever is fresh and local. This delicate, delicious dish can be served up within 20 minutes of opening the refrigerator door, and its perfect balance of flavors, including pops of tanginess from the capers, will leave you hankering for more.



3 tbsp. olive oil
6 cloves garlic, minced
6 grouper or other white-fleshed fish fillets (3 lbs.)
2 onions, peeled and diced
1 can (15 oz.) diced tomatoes, drained
1 green bell pepper, seeded and diced
½ cup drained capers
2 tbsp. finely chopped parsley
2 tbsp. white wine vinegar
1 bay leaf



1. Heat the oil in a large skillet over medium-high heat. Add the garlic and cook until golden, about 2 minutes.
2. Add the fish fillets and cook, turning once, until golden and cooked through and the fish flakes easily with a fork, approximately 3 minutes on each side.
3. Remove the fish from the skillet, cover to keep warm and set aside.
4. Add the onion to the skillet and sauté until transparent, about 5 minutes.
5. Mix the tomatoes and bell pepper and continue to sauté for another 5 to 6 minutes.
6. Add the capers, parsley, vinegar and bay leaf. Bring to a boil and cook for another 10 minutes.
7. Place a fish fillet on each plate, pour the sauce over the fish and serve immediately.



Calories 223kcal
Total Carbohydrates 10g
Protein 26g
Total Fat 9g
Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Trans Fat 0.4g
Cholesterol 61mg
Sodium 696mg
Potassium 235mg
Dietary Fiber 2g
Sugars 4g
Vitamin A 16% Daily Value
Vitamin C 55% Daily Value
Calcium 7% Daily Value
Iron 13% Daily Value

This AMAZING Recipe can be found in my Mediterranean Refresh Meal Plan Cookbook here

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