One Pan Mediterranean Fish

Ingredients

• 500 g firm white flesh fish fillet (such as snapper, barramundi, or ling)
• salt (to taste, plus a pinch for the aromatics)
• pepper (to taste)
• 3 tbsp olive oil (divided)
• 1 brown onion (finely diced)
• 2 clove garlic (roughly chopped)
• 4 tbsp capers (divided)
• 2 punnet grape tomatoes (approximately 500g total)
• 2 tsp dried oregano
• 0.5 cup pitted kalamata olives (divided)
• 0.5 cup roasted capsicum strips (freshly roasted)
• 1 handful parsley leaves (for garnish)
• lemon (cut into wedges to serve)

Steps

1. 1

   Season the fish fillets with salt and pepper.

2. 2

   Drizzle half of the olive oil (1.5 tbsp) over the fish and gently rub it in to coat. Set the fish aside.

3. 3

   Place a large frying pan over medium-high heat.

4. 4

   Add the remaining olive oil, the diced onion, chopped garlic, and a pinch of salt to the pan.

5. 5

   Cook, stirring frequently, for about 3 minutes until the onions have softened.

6. 6

   Add half of the capers (2 tbsp), the grape tomatoes, and the dried oregano to the pan.

7. 7

   Turn the heat down to medium-low and cook the tomatoes until they begin to burst.

8. 8

   Crush the tomatoes with a fork to release their juices and create a thick ragu.

9. 9

   Stir half of the kalamata olives (1/4 cup) into the tomato mixture.

10. 10

    Nestle the seasoned fish fillets into the tomato ragu and scatter the roasted capsicum strips over the top.

11. 11

    Cover the pan with a lid and simmer on low heat for 10-12 minutes, or until the fish is just cooked through and opaque.

12. 12

    Serve the dish scattered with the remaining capers, remaining olives, fresh parsley leaves, and lemon wedges for squeezing.

Notes

For the best results, use a firm-fleshed fish that won't fall apart during simmering. If you don't have fresh roasted capsicum, jarred roasted red peppers work well as a substitute.

Nutrition per serving

• main
• fish
• seafood
• healthy
• one-pan
• low-carb
• dinner
• pescatarian