Sauteed Fish with Tomato-Pepper Sauce

Sauteed Fish with Tomato-Pepper Sauce | Food & Nutrition Magazine | Volume 9, Issue 1
Photography by Kate Cauffiel | Food styling by Christina Zerkis | Prop styling by Lindsey Parker

A modified version of the traditional Venezuelan corbullón de mero, this adaptation uses any firm white fish and ingredients that are easy to find in the grocery store.

SERVINGS: 4
SERVING SIZE: 4 ounces fish with sauce, 2 olives and ½ tablespoon cilantro (210 grams)
PREP TIME: 10 minutes
COOKING TIME: 25 minutes

Ingredients

  • 4 tablespoons (60 milliliters) canola oil, divided
  • 1 cup chopped tomato
  • 1½ cups chopped red bell pepper
  • 3 tablespoons chopped red cherry peppers
  • 1 tablespoon chopped garlic
  • ¼ teaspoon dried thyme
  • 1 teaspoon creole seasoning
  • 2 tablespoons (30 milliliters) dry red wine, such as cabernet sauvignon
  • 16 ounces firm white fish, cut into 4 pieces (4 ounces each)
  • ¼ teaspoon black pepper
  • ½ cup finely chopped yellow onion
  • 8 small pimento stuffed olives, sliced
  • 2 tablespoons chopped fresh cilantro

Instructions

  1. Heat a large skillet over medium heat for 30 seconds, then add 2 tablespoons canola oil.
  2. Add tomato, bell pepper, cherry peppers and garlic.
  3. Sauté for 5 minutes, stirring occasionally to keep garlic from sticking.
  4. Transfer the tomato-pepper mixture to a food processor or blender.
  5. Add thyme, creole seasoning and red wine, then blend until smooth. Set aside.
  6. Use a paper towel to pat fish dry, then sprinkle each piece with equal amounts of black pepper.
  7. In the same skillet used to cook tomato-pepper mixture, add the remaining 2 tablespoons canola oil and heat over medium heat for 30 seconds.
  8. Add onion, then nestle fish fillets in onions.
  9. Sauté for 5 minutes without moving fish.
  10. Pour tomato-pepper mixture into the skillet, surrounding but not covering the top of the fish with the sauce.
  11. Reduce heat to medium-low, cover and simmer for 5 to 8 minutes. Fish should reach an internal temperature of 145°F (63°C) and easily flake with a fork.
  12. To serve, remove fish with a spatula and spoon sauce around the serving dish. Garnish with olives and cilantro.

Cooking note: Use any firm white fish, such as grouper, tilapia, cod or snapper.

NUTRITION PER SERVING: 230 calories, 14g total fat, 1g saturated fat, 43mg cholesterol, 594mg sodium, 7g carbohydrate, 2g fiber, 2g sugar, 19g protein, N/A potassium, N/A phosphorous

Sarah Pflugradt on FacebookSarah Pflugradt on PinterestSarah Pflugradt on Twitter
Sarah Pflugradt
Sarah Pflugradt, MS, RDN, is a freelance writer, blogger at Salubrious RD. Connect with her on Facebook, Pinterest and Twitter.