White Fish in Tomato Sauce

White Fish in Tomato Sauce

A delicious recipe thanks to my mother-in-law. Serve it with some fresh bread to dip in such a tasty sauce.
5 from 1 vote
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Main Course
Cuisine Mediterranean
Servings 4 servings
Calories 251 kcal


  • 90 g white onion diced
  • 1 green bell pepper diced
  • 1 courgette sliced
  • 35 g capers
  • Pepper
  • 6 bay leaves
  • 700 g polpa
  • 550 g white fish
  • 3 tbsp olive oil
  • 1 fish stock cube


  • Heat 1 tbsp of olive oil in a frying pan.
  • Fry the courgette & the green bell pepper for 10 minutes over medium to high heat, stirring occasionally. When done cooking, transfer them to a plate.
  • In the same pan, heat up 1 tbsp of olive oil.
  • Add the white fish & start cooking it. While the fish is cooking, start flaking it. Cook the fish for 4 minutes over medium heat. When the fish is done cooking, transfer it to a plate.
  • In the same pan, heat another 1 tbsp of olive oil.
  • Fry the onion for 4 minutes over high heat, stirring frequently.
  • Lower the heat & then add the polpa, bay leaves, pepper, capers & the fish stock cube. Stir everything together.
  • Bring to a boil & then add the cooked courgettes, green bell peppers & fish. Stir everything together.
  • Let simmer for 20 minutes.


Calories: 251kcalCarbohydrates: 6gProtein: 29gFat: 13gSaturated Fat: 2gCholesterol: 69mgSodium: 321mgPotassium: 628mgFiber: 2gSugar: 3gVitamin A: 208IUVitamin C: 35mgCalcium: 33mgIron: 1mg
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