How to Make Mediterranean Tomato Caper Fish

Proper Fish Searing

Develop golden exterior on fish without overcooking for perfect texture and appearance.

Sauce Development

Balance acidic tomatoes with briny capers and aromatic herbs for complex Mediterranean flavor.

Temperature Control

Master gentle poaching technique to ensure fish remains tender and moist in the sauce.

Flavor Layering

Add ingredients in the right sequence to build depth while maintaining distinct individual notes.

Baking Tips

Choose firm white fish that won't fall apart during cooking - cod, halibut, sea bass, or snapper all work well.

For the best flavor, use fresh herbs rather than dried whenever possible.

If using canned tomatoes instead of fresh, add 1 teaspoon of honey or sugar to balance the acidity.

The dish can be made ahead up to step 7, then finish cooking the fish just before serving.

For a richer version, add a pat of butter to the sauce just before serving.

If you don't have white wine, substitute with fish stock, chicken stock, or even water with a splash more lemon juice.

Serve with crusty bread to soak up the delicious sauce, or over rice, quinoa, or cauliflower rice.

Mediterranean Tomato Caper Fish

Name: Mediterranean Tomato Caper Fish
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Mediterranean, Italian-Inspired
Ingredients: 4 white fish fillets (6 oz each) - cod, halibut, or sea bass; 3 tbsp olive oil, divided; 1 medium onion, finely diced; 4 cloves garlic, minced; 1 pint cherry tomatoes, halved (or 1 can diced tomatoes, drained); 3 tbsp capers, drained and rinsed; 1/4 cup kalamata olives, pitted and halved (optional); 1/4 cup dry white wine (or fish stock); 2 tbsp fresh lemon juice; 1 tsp lemon zest; 2 tbsp fresh parsley, chopped; 2 tbsp fresh basil, thinly sliced; 1 tsp dried oregano; 1/4 tsp red pepper flakes (optional); Salt and freshly ground black pepper to taste; Lemon wedges for serving

This vibrant Mediterranean Tomato Caper Fish combines flaky white fish with a bold sauce of sweet tomatoes, briny capers, and aromatic herbs. Quick to prepare yet impressive to serve, this one-pan dish delivers authentic Mediterranean flavors in under 30 minutes. Perfect for weeknight dinners or casual entertaining, it's a healthy, gluten-free option that pairs beautifully with crusty bread or a simple side of rice.

Prep Time

10 Minutes

Cook Time

20 Minutes

Total Time

30 Minutes

Chef

JUE

Ingredients

Custard Cream

4 white fish fillets (6 oz each) - cod, halibut, or sea bass

3 tbsp olive oil, divided

1 medium onion, finely diced

4 cloves garlic, minced

1 pint cherry tomatoes, halved (or 1 can diced tomatoes, drained)

3 tbsp capers, drained and rinsed

1/4 cup kalamata olives, pitted and halved (optional)

1/4 cup dry white wine (or fish stock)

2 tbsp fresh lemon juice

1 tsp lemon zest

2 tbsp fresh parsley, chopped

2 tbsp fresh basil, thinly sliced

1 tsp dried oregano

1/4 tsp red pepper flakes (optional)

Salt and freshly ground black pepper to taste

Lemon wedges for serving

Instructions

Pat the fish fillets dry with paper towels. Season both sides generously with salt and pepper.

In a large skillet, heat 2 tablespoons of olive oil over medium-high heat.

Add the fish fillets to the hot pan and sear for 2-3 minutes on each side until lightly golden (they will not be fully cooked yet). Remove to a plate and set aside.

In the same skillet, add the remaining tablespoon of olive oil. Reduce heat to medium and add the diced onion. Sauté for 3-4 minutes until softened and translucent.

Add the minced garlic and cook for another 30 seconds until fragrant.

Add the cherry tomatoes, capers, and olives (if using) to the skillet. Cook for 2-3 minutes until the tomatoes begin to soften and release their juices.

Pour in the white wine (or fish stock) and lemon juice. Add the dried oregano and red pepper flakes (if using). Bring to a simmer and cook for 2-3 minutes to reduce slightly.

Return the fish fillets to the skillet, nestling them into the sauce. Spoon some of the sauce over the fish.

Cover the skillet and reduce heat to low. Simmer for 5-7 minutes, or until the fish is opaque and flakes easily with a fork.

Sprinkle the lemon zest, fresh parsley, and basil over the dish.

Taste the sauce and adjust seasoning with salt and pepper as needed.

Serve immediately with lemon wedges on the side, directly from the skillet or transferred to plates.

Mediterranean Tomato Caper Fish

JUE

Essential Ingredients Selection

Creating Your Masterpiece

How to Make Mediterranean Tomato Caper Fish

Mediterranean Tomato Caper Fish

Ingredients

Instructions