Directions:
- Sprinkle both sides of fish with salt and pepper.
- Heat oil in a large, non-stick frying pan and set over medium-high heat.
- Add fish and cook until lightly golden, from 2 to 3 minutes per side.
- Remove to a plate.
- (If using fillets, remove skin, if you wish.) Cover with foil to keep warm.
- Add wine to pan, then stir in Italian seasoning.
- Boil, stirring occasionally over medium-high heat, until wine is reduced by half, from 1 to 2 minutes.
- Stir in tomatoes and capers.
- Return fish and any accumulated juices to pan.
- Cover and reduce heat to medium-low.
- Continue to cook, turning fish halfway through, until firm to the touch and a knife tip inserted into thickest part of fish comes out warm- from 7 to 10 minutes.
- Place fish on dinner plates and spoon sauce overtop.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 257.9 Kcal (1080 kJ) | ||
| Calories from fat | 90.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.01g | 15% | |
|---|---|---|---|
| Cholesterol | 39.69mg | 13% | |
| Sodium | 192.42mg | 8% | |
| Potassium | 475.87mg | 10% | |
| Total Carbs | 9.27g | 3% | |
| Sugars | 6.05g | 24% | |
| Dietary Fiber | 1.94g | 8% | |
| Protein | 21.73g | 43% | |
| Vitamin C | 25.6mg | 43% | |
| Iron | 0.1mg | 0% | |
| Calcium | 25.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 73.67 Kcal (308 kJ) | ||
| Calories from fat | 25.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.86g | 15% | |
|---|---|---|---|
| Cholesterol | 11.34mg | 13% | |
| Sodium | 54.96mg | 8% | |
| Potassium | 135.93mg | 10% | |
| Total Carbs | 2.65g | 3% | |
| Sugars | 1.73g | 24% | |
| Dietary Fiber | 0.55g | 8% | |
| Protein | 6.21g | 43% | |
| Vitamin C | 7.3mg | 43% | |
| Calcium | 7.2mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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