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February 10, 2024

Recipe: White Fish with Capers and Tomato Sauce

by Nadeen N. Risi, MS, RDN, LDN

This dinner is so easy and quick you could make it every night and not feel like an evening was spent just cooking. Using a lean white fish, you can make this high protein meal with any variety of vegetables added into the sauce. Pair with your favorite starch like baby potatoes or brown rice to create a balanced meal.

Prep Time

5 minutes

Cook Time

10 minutes


2 servings


½ tablespoon olive oil

4 cloves garlic, minced

1-5 ounce container baby spinach

¼ cup apple cider vinegar

½ lemon, juiced

¾ cup marinara sauce

2-6 ounce white fish filets (used Flounder; other options Cod, Tilapia, Halibut)

Salt and pepper, to taste

2 teaspoons capers


  1. Heat olive oil in a large sauté pan over medium heat. Add garlic and cook until golden and fragrant, about 1 minute. Then add spinach and mix with garlic. Cook for 2 to 3 minutes to wilt spinach.
  2. Add vinegar and lemon juice. Simmer for 1 minute to reduce liquid slightly.
  3. Add marinara sauce to the pan and stir to combine sauce. Place the fish filets on top of the sauce, nestle them slightly into the sauce. Season the filets with salt and pepper.
  4. Cover pan and cook for 4 minutes over medium-low heat.
  5. Turn filets, add 1 teaspoon of capers to each filet and cook uncovered for another 1 minute or until the fish is cooked through. Serve immediately. Can store leftovers for 2 to 3 days in the refrigerator – would not suggest freezing this dish.

Nutrition Information

Serving Size: 1 filet and half the sauce and spinach

Calories: 240, Fat: 9g, Protein: 25g, Carbohydrates: 16.4g, Fiber: 3.6g, Sodium: 980mg

Adapted from:

Categories: Dairy Free, Gluten Free, Low Carb, High Protein, Low Fat

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