According to the American Heart Association, people who eat fish twice a week can reduce their risk of heart disease. Fish is a great source of protein, only you don’t get the saturated fat that comes with eating other animal meats. Fish, especially oily fish like salmon, tuna and mackerel, are amazing sources of Omega-3 Fatty acids which are great for the heart. These fatty acids have been shown to reduce blood pressure, reduce triglycerides, and reduce the plaque that can cause heart attacks.
To that I say: you can never have enough fish recipes on hand. I like to think of fish like I do chicken; a blank slate just waiting for you to come in and dress it up in all types of yummy salsas and sauces. White fish is especially versatile which makes it perfect to use as a base for Ellie Krieger of the Food Network’s recipe for Tomato, Olives and Caper sauce. She made hers with sea bass, I used tilapia, but any white fish would work beautifully here.
Also? Since this takes no time (25 minutes to prepare at most) this is a perfect dinner for a busy weeknight. Your belly and heart will thank you!
- 4 teaspoons olive oil, divided
- 4 (5-ounce) sea bass fillets (or other white fish, I used tilapia fillets)
- 1 small onion, diced
- 1/2 cup white wine
- 1 cup canned, low-sodium, diced tomatoes, with juice
- 1/2 cup chopped pitted black olives
- 2 tablespoons capers
- 1/4 teaspoon dried crushed red pepper, optional
- 2 cups packed fresh baby spinach leaves
- Salt and pepper to taste
In a large nonstick skillet heat 2 teaspoons of oil over a medium-high heat. Add fish and cook until opaque in the center, about 2 1/2 minutes per side. Transfer the fish to a platter and tent with foil to keep the fish warm.
Heat the remaining 2 teaspoons of oil in the same skillet; add onion and saute for 4 minutes. Add the wine and cook until reduced by half, about 5 minutes. Add the tomatoes, olives and capers and crushed red pepper, if using, and cook for 3-5 minutes more. Stir in the spinach and cook until it is wilted, about 3 minutes. Season with salt and pepper. Spoon the sauce over the fish and serve.
TIME: The time posted on the actual recipe from Food Network says 15 minutes (5 to prep, 10 to cook). I am no Top Chef so I take my time chopping vegetables and doing prep work, then I let it cook a little slower to really meld all the flavors together.