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Fish in Island Sauce (Mediterranean)

  • Yield: 4 servings 1x


Try and choose a fish that is firm and medium flavored, such as grouper, mahi mahi, etc.


  • 4 5 oz fish fillets (we prefer mahi mahi)
  • 3 Tbs olive or avocado oil
  • 6 cloves garlic (minced, divided)
  • 1 medium onion (diced)
  • 1 14 oz can diced tomatoes (drained)
  • 1/2 medium red bell pepper (diced)
  • 1/4 cup capers (drained)
  • 2 tbs parsley (finely chopped)
  • 1 1/2 tbs white wine vinegar
  • 1 ea bay leaves
  • 2 tbs parsley (coarsely chopped GARNISH)



  1. Heat 2 tbs of the oil in a large skillet over medium-high heat.
  2. Add 1/2 of the garlic and cook until golden, about 1-2 minutes.
  3. Add the fish fillets and cook on each side until golden and cooked through, approximately 3 minutes on each side.
  4. Remove the fish from the skillet, set aside, and keep warm.


  1. Add the remaining oil to skillet.
  2. Add the onion and sauté until transparent.
  3. Add the tomato and the red bell pepper.
  4. Continue to sauté until the flavor peaks, about 2-3 minutes.
  5. Add the capers, parsley, vinegar, and bay.
  6. Lower the heat to low and simmer for 10 minutes.


  1. Pour the sauce over the fish fillets.
  2. Garnish with fresh parsley
  3. Serve immediately.


Source: The Mediterranean Refresh (Erika Simons)

  • Category: Main Dish
  • Cuisine: Mediterranean


  • Serving Size: 1 fish fillet
  • Calories: 217.75
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