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Recipe of the Week 8/22: Broiled Fish with Tomato Caper

Sauce Yields 4 Servings 


2 tbsp extra virgin olive oil, divided 

4 fish fillets, such as tilapia, flounder, grouper, etc 6 oz each 

2 garlic cloves, crushed 

2 shallots, minced 

2 tomatoes, chopped 

2 tbsp capers 

1/4 cup white wine 

kosher salt and fresh black pepper 


Preheat broiler to low with the rack positioned 6 inches from the flame. Place fish on a sheet pan and brush with 1 tbsp olive and season with salt and black pepper, to taste. 

In a medium skillet, heat the remaining olive oil. Add garlic and shallots and sauté on medium-low about 4-5 minutes. Add tomatoes and season with salt and pepper, to taste. 

Add wine and sauté until wine reduces, about 5 minutes. Add capers and sauté an additional minute. 

Meanwhile, broil until fish is cooked through, about 6 to 8 minutes, depending on the thickness. 

Place fish on a platter and top with tomato caper sauce 

Meal Plan Check Boxes: 

5.5 Proteins 

2 Fats 

Nutritional Facts: Serving 1 piece of fish with sauce . Calories 260, Fat 10.5g, Carbohydrates 2g, Fiber 0.2g, Sugar 1g, Protein 38g. 

Adapted From: 

Brianna Lawless, MS, RDN

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