Pan-Roasted Fish with Mediterranean Tomato Sauce

I’ve been on a real health kick lately.  Ok…, not really.

Pan Roasted Fish Mediterranean Tomato Sauce 01 | Inspiration KitchenThis is new.  Since Saturday.

Right after my little fitness photo shoot.  I’m telling you – there’s nothing that will get you in the fitness mind-set faster than doing a photo shoot with a fitness buff with the athleticism, flexibility and endurance of a gymnast.

Or, maybe it’s the fact my muscles were so sore on Sunday, from keeping up with her, that I could barely walk.  You know…?  From all the calisthenics I had to do to get the perfect shot?

Pan Roasted Fish Mediterranean Tomato Sauce | Inspiration Kitchen-0540

Those aches alone were clear enough that I really need to get on the fitness train.

Eh.  I’d rather eat.  Wouldn’t you?

So, on to this FABulous (low-fat!!!) recipe.

Fast, rich (with not a lot of calories) and super delicious.  And, we lovvvvvedthe sauce!

It starts off good with bright red tomatoes!  Healthy.  Check!

Pan Roasted Fish Mediterranean Tomato Sauce 02 | Inspiration Kitchen(I’m really feeling good about this).

You can see in the photos below, I used Mahi Mahi, but any white fish will work beautifully.

The sauce is so savory and rich, it would be particularly good for a fish that has a really mild or little flavor like Tilapia (and Tilapia is low cost!).  I rarely eat it because of its bland flavor alone.  A fish like that could benefit a lot from a rich, savory sauce like this one!

So far, there’s nothing unhealthy here!  Check!

Pan Roasted Fish Mediterranean Tomato Sauce 03 | Inspiration KitchenBut, seriously though?  This was amazing good. The kind, you’re-gonna-love-it-good.

And, with this dish?  I could totally get down with feeling the burn to healthier eating.


Pan-Roasted Fish with Mediterranean Tomato Sauce
A savory, rich and delicious tomato, caper and Dijon mustard sauce seasoned with tarragon tops a light, healthy white fish filet for a light, healthy and satisfying meal.
Recipe type: Main
Serves: 4
  • 1 and ½ tablespoons olive oil
  • 1 and ½ teaspoons butter
  • 2 cups cherry tomatoes, cut in half
  • 1 and ½ tablespoons capers
  • 1 tablespoon Dijon mustard
  • 3 garlic cloves, minced
  • 1 and ½ tablespoons chopped fresh flat-leaf parsley
  • 1 and ½ tablespoons minced fresh chives
  • 1 tablespoon minced fresh tarragon
  • ¾ teaspoon salt, divided
  • ¾ teaspoon ground black pepper, divided
  • ¼ teaspoon crushed red pepper
  • 1 tablespoon canola oil
  • 4 (6-ounce) white fish fillets, skin off
  1. Heat olive oil and butter in a medium skillet over medium-high heat. Add chopped 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, ¼ teaspoon salt, ¼ 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 ½ teaspoon salt and remaining ½ teaspoon black pepper. Add fish to pan; cook 3 minutes. Turn fish over; cook 3 minutes or until desired degree of done-ness. Serve fish topped with Mediterranean sauce.

Recipe adapted from Cooking Light My Recipes @ Pan-Roasted Fish with Mediterranean Tomato Sauce



  1. says

    I am a big fan of fish and am always looking for new ways to prepare it – this looks so delicious Kristi! Love how flavorful this is with all the herbs – tomatoes and capers are always great together too. Love that this is such a healthy dish too 🙂

  2. says

    This is my kinda dinner – you know I love recipes that are both healthy AND delicious! This dish has it all! I totally agree that, for my tastes anyway, more delicately flavored fish needs a sauce or accompaniment with lots of oomph – and your gorgeous Mediterranean Tomato Sauce is just the thing! Mmmmmm … pinning (while wishing I was eating this)!
    Shelley @ Two Healthy Kitchens recently posted…Mexican Fiesta Black Bean HummusMy Profile

    • says

      Thanks for the pin Shelley! It’s dishes like this that don’t make me feel bad about eating healthy – they are SO flavorful! Have a beautiful week my friend!

  3. Tiffany @ Triple Crème Decadence says

    This looks light and delicious. I love the addition of the tarragon-it adds an addicting anise flavor. Thanks for sharing! 🙂

  4. Pam says

    Okey Dokey….

    I can get behind this fresh fish dish….I’ve just started the Take Shape for Life diet and this fish dish is perfect for a “protein and greens” dish. I’m going to be on the lookout for more of the same. We’ll be lean and fit in no time!

    • says

      So glad you like it Pam – it really is rich and delicious – it’s hard to tell it’s low fat! I’ll look for some more diets that will fit into your plan – because this is good, healthy eating, and I think we can all use that! Have a beautiful weekend!

  5. says

    I would say this is almost a Mediterranean way to cook fish, the only difference being the oil, I’d use olive oil but I guess the choice depends on what we have available in stores (canola oil is difficult to find in Italy). This is a great dish, fresh, delicate and yet bold in taste. It is a fantastic example of my favorite kind of cuisine, based on herbs, fresh ingredients and quick to cook.
    Daniela @ FoodrecipesHQ recently posted…Lighter Olive Oil Apple CakeMy Profile

    • says

      I’m with you Cindy – food that is good for you should taste good! I definitely need to find more recipes like this one. It was tasty! Thank you for the pin! Have a wonderful weekend.

    • says

      Me too Amy – tarragon adds such a great flavor! This is probably one of the best ‘fish’ dishes I’ve had – really good! Have a beautiful day!

    • says

      Thanks Monica! I have always been lucking pan-roasting fish – but I definitely need to work on cooking it over an open grill – so I can completely understand what you mean! I hope you have a wonderful week!

  6. says

    I feel that way about working out too Kristi! When I’m in my workout group, I swear that I am the weakest one there!!

    I was just out at an Italian restaurant last night and had a tilapia dish that looked just like this one. I love the idea that I can use this recipe and make it at home!! I love this!!
    Renee@Two in the Kitchen recently posted…Crescent Pizza TrianglesMy Profile


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