Most types of flaky white fish will work in this recipe. Serve with orzo pasta tossed with a bit of extravirgin olive oil, grated Parmesan cheese, and chopped fresh basil.

Recipe by Cooking Light July 2006


Recipe Summary

4 servings (serving size: 1 fillet and about 3/4 cup tomato mixture)


Ingredient Checklist


Instructions Checklist
  • Combine first 7 ingredients in a bowl; sprinkle with 1/8 teaspoon salt. Toss well.

  • Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish with remaining 1/8 teaspoon salt and pepper. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with tomato mixture.

Nutrition Facts

260 calories; calories from fat 30%; fat 8.6g; saturated fat 1.3g; mono fat 5g; poly fat 1.6g; protein 36.4g; carbohydrates 7.4g; fiber 1.4g; cholesterol 63mg; iron 1mg; sodium 743mg; calcium 77mg.