9
1 tbsp butter
2 firm-fleshed halibut fillets
2 tomatoes, chopped
2 garlic cloves, minced
2-Jan small red onion, chopped
1 tbsp balsamic vinegar
1 tsp granulated sugar
1/2 tsp dried basil
1/2 tsp dried thyme
1/2 tsp dried oregano
1 pinch salt
2 tbsp capers, drained
1 zucchini
Melt butter in a large non-stick frying pan over medium-high heat. Add fish and cook until lightly golden, about 2 min per side. Remove to a plate.
Meanwhile, prepare tomatoes, garlic and onion. Add to pan along with vinegar, sugar, seasonings and capers. Stir frequently until tomatoes start to break down, about 4 min. Slice zucchini.
Return fish to pan and scatter zucchini around fillets. Cover and reduce heat. Simmer, stirring sauce occasionally, until a knife inserted into centre of fish comes out warm, about 4 to 6 min depending on thickness. Spoon sauce over fish.
Calories 313, Protein 38g, Carbohydrates 17g, Fat 10g, Fibre 4g, Sodium 404mg.
Saucy herbed tomatoes lend instant Italian flavour to heart-healthy fish fillets. Be sure to have a baguette on hand to mop up all the delicious juices.