Pan-Roasted Fish with Mediterranean Tomato Sauce Recipe

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Pan-Roasted Fish with Mediterranean Tomato Sauce
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  1. Heat olive oil and butter in a medium skillet over medium-high heat. Add tomato to pan; cook 6 minutes, stirring frequently. Stir in capers, Dijon mustard, and minced garlic; bring to a boil. Reduce heat, and simmer 2 minutes or until slightly thickened, stirring occasionally. Remove from heat. Stir in parsley, chives, tarragon, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper; keep warm.
  2. Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish with remaining 1/2 teaspoon salt and remaining 1/2 teaspoon black pepper. Add fish to pan, skin side down; cook 3 minutes or until skin is browned. Turn fish over; cook 3 minutes or until desired degree of doneness. Serve fish with the sauce.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 494.63 Kcal (2071 kJ)
Calories from fat 376.62 Kcal
% Daily Value*
Total Fat 41.85g 64%
Cholesterol 15.25mg 5%
Sodium 2124.7mg 89%
Potassium 1048.71mg 22%
Total Carbs 25.87g 9%
Sugars 9.9g 40%
Dietary Fiber 11.36g 45%
Protein 7.1g 14%
Vitamin C 58.3mg 97%
Vitamin A 4.8mg 160%
Iron 191.2mg 1062%
Calcium 72.1mg 7%
Amount Per 100 g
Calories 86.72 Kcal (363 kJ)
Calories from fat 66.03 Kcal
% Daily Value*
Total Fat 7.34g 64%
Cholesterol 2.67mg 5%
Sodium 372.5mg 89%
Potassium 183.86mg 22%
Total Carbs 4.53g 9%
Sugars 1.74g 40%
Dietary Fiber 1.99g 45%
Protein 1.25g 14%
Vitamin C 10.2mg 97%
Vitamin A 0.8mg 160%
Iron 33.5mg 1062%
Calcium 12.6mg 7%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.6
  • 13

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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